2. Put your hand near your ribs again and cough normally. You can feel the abdomen tightening, but at this time the ribs are not undulating. This is the core of tightening.
Before doing exercise, you can cough first, find the feeling of tightening the core, and then start training. I won't get used to it at first. Just practice more. In addition, in order to avoid the phenomenon of holding your breath, you can count something to ease it. You must breathe normally!
What are the core tightening skills? 1. The tightening core is the state when exhaling, not the state when inhaling.
2. Blow your nose and cough.
3. Shout loudly: Ha! Hey! Howl! wait for
However, when you find the feeling of tightening the core, you may encounter another problem. Tighten the core when exhaling, so don't relax when inhaling. How to keep normal breathing and tighten the core? This should be because our core strength is insufficient, so we can't keep it. Then you need to practice core strength!
Several points of core tightening 1) Chest out and abdomen in.
Abdomen in, but ribs not everted, chest out, but waist not bent back. The mind should think: sink, control. In fact, it is to tighten the abdominal muscles: rectus abdominis, transverse abdominis and oblique abdominis. When we do high-position pull-down, rowing in a sitting position and barbell bench press, it is very easy for our ribs to push out and our waist to bend. At this time, the core is loose, so the scapula must be stabilized, and the abdominal muscles should be stretched. I feel that my ribs are closed in the middle of the navel and locked. Yes, this sense of power is very tangled and a little uncomfortable.
2) Abdominal breathing.
When tightening the abdomen, we breathe through the chest and tighten the core through the abdomen, that is, abdominal breathing. Breathe directly into the abdominal cavity, and the abdomen bulges to form internal pressure. At this time, the front, back, left and right touches are bulging. When exhaling, you also go out from the abdomen, and the abdomen is closed to maintain abdominal pressure. Attention? Don't hold your breath! There is no shortcut to this breathing method, which needs more practice. You can practice standing, sitting and lying down.
3) Pinch your hips.
Regarding the command of "clamping buttocks", our buttocks will be clamped from the left and right sides to the middle, but after a while they will be sour, rickety and loose, right? The point is "lock"! On the basis of "clamping", you can "clamp" by feeling the pelvic floor slightly pushed (or rotated) from back to front, knees turned outwards and pelvic floor muscles tightened. When we do flat and bench press, only the hips are clamped can we really tighten the core!