There should be many female friends who have this feeling, "Eating too much when you are young won't make you fat, but it's getting harder and harder to lose fat" or "I recently heard that there is core training, and I want to know what kind of training method it is".
Athletes also have core training. What kind of exercise is it? This time, I will introduce you to the correct information of core training and the core muscle group exercise methods I want to recommend to women.
What is core training?
The word "core training" is often heard recently. What does the core mean? In addition, which parts of the muscles should be exercised?
||||| Exercise the four muscles deep in the human trunk.
The core in a broad sense refers to the parts of the whole body except the hands, feet and head, that is, the whole trunk is called the core.
The core in a narrow sense refers to diaphragm and multifidus, pelvic floor muscle and transverse abdominis muscle. But for women who are going to do core training next, there is no need to study these muscles in detail.
What's more, except for the transverse abdominis, the other three muscles are very small, and it is difficult to exercise even if you deliberately want to practice.
Doctors who recommend core training refer to the narrow core as the core muscle group, and the muscles that make up the deep core muscle group as the local stable muscle group.
Some doctors mentioned that the psoas muscle is a muscle connecting the ventral lumbar vertebrae and the hip joint, which belongs to a locally stable muscle group. However, the muscle size of psoas muscle and multifidus muscle is completely different, so it is unreasonable to juxtapose them.
||||| will not take effect immediately.
When we confirmed the exercise mode called core training, we found that many of them only exercised the superficial muscles (muscles outside the body).
Many athletes also believe that as long as the surface muscles are exercised, the core muscles will naturally be exercised. Especially for athletes, after training mainly for superficial muscles, core training will be introduced if they feel inadequate.
For ordinary people, there is no need to exercise shallow muscles like athletes, so there is no need to exercise specifically for small muscles, otherwise it will only waste time and energy.
What's more, it takes a long time to grow muscles. Even bodybuilders who specialize in muscle training can only train one or two kilograms of muscle a year.
So even if the core training is carried out, it will not be effective immediately. It is important to keep exercising for a long time.
||||| Deep muscles are not equal to core muscles.
When it comes to the core, you will immediately think of the word "deep muscle". So, what's the difference between superficial muscle and deep muscle? Let's make this part clear first.
Simply put, superficial muscles are muscles used to drive or support the body, which are located in the superficial layer of the body surface. On the contrary, deep muscles are muscles used to support joints or bones, which are located deep in the body.
Many people confuse core and deep muscles, and deep muscles are not the parts you want to exercise. As mentioned earlier, as long as you exercise shallow muscles, you can exercise deep muscles together, and the effect will be better.
||| Simply identify your core.
From the above description, it is more appropriate to regard the core as the human trunk. Do you know why the upper body muscles of track and field sprinters are developed?
This is because if you don't exercise the upper body and can't bear the impact of the lower body, it will cause the upper body to shake and lead to a slowdown. Football players' upper body muscles are developed because they have to bear various movements to keep their upper body stable.
Anyone who has played basketball or volleyball may know that if you want to improve your jumping ability, you need to exercise more than just the muscles of the lower body. If they don't exercise their abdominal muscles or back muscles, they can't improve their jumping ability.
In other words, "core" plays a very important role in balancing limbs or stabilizing body balance in sports. So, how do we confirm our core state?
The easiest way to confirm is to stand on one foot with your eyes closed. If you can't stand on one foot for 20 seconds, the core tuna is over 40 years old.
What will happen to the core recession?
What is core training? Everyone should have a general understanding, so what problems will the core decline cause?
||||| Relax the waist muscles.
One of the muscles that make up the core is the transverse abdominal muscle. Transverse abdominis is the same as rectus abdominis or oblique abdominis. Transverse abdominis is the deepest muscle in abdominal wall, which can increase abdominal pressure or stabilize the position of internal organs.
Therefore, when the transverse abdominis muscle weakens, it will lead to the disappearance of the contraction line of the waist and form a loose posture. Many people only focus on rectus abdominis or oblique abdominis, but to have a perfect waist line, they must also exercise transverse abdominis.
In addition, some trainers who recommend core training will call psoas major muscle deep muscle. Right or wrong, if the muscle strength of psoas major decreases, the pelvis will lean backward and the abdomen will protrude.
||| The posture is getting worse.
When the muscles supporting the core fall, it will be difficult to maintain posture. In particular, the psoas muscle is the muscle connecting the waist and hip joint. If the muscle strength of psoas major decreases, the pelvis will lean backward and assume a hunchback posture.
||||| Insufficient muscle strength is also prone to constipation.
When the muscles that make up the core drop, it will lead to a drop in abdominal pressure. After the abdominal pressure is reduced, it will also reduce the ability of intestinal peristalsis to transport digestive products, which is easy to cause constipation.
In addition, when the muscle strength of the pelvic floor muscle group in the narrow core muscle group decreases, it is also prone to problems such as urine leakage.
The core training effect that can satisfy women
No matter what the definition of core is, the decline of core muscles will bring bad conditions. On the contrary, what kind of effect can you get by exercising core muscles?
||||| Hip lift
Core training has the effect of lifting buttocks. The tight posture of hips not only makes men pleasing to the eye, but also makes women pleasing to the eye.
The core refers to the parts of the human body except the limbs and head, and of course the buttocks are also included in the core. Moreover, a lot of muscles are attached to the buttocks, which becomes a part that can be effectively exercised.
||||| Strong breasts
The effect of core training also includes strengthening the chest. This sentence has a double meaning. One is to exercise the pectoralis major muscle, which can hold up the chest and make the chest firm.
The other layer is because posture can be improved through core training, so the chest will be strong and will be lifted.
Imagine the hunchback posture, and you can clearly understand that when hunchback, the chest will sag, giving people the feeling that the chest is small or drooping.
Through core training, the posture can be straightened, and the position of the chest will be pulled up, which can give people a feeling of firm chest.
||||| Tight body
Core training can also achieve the effect of having a tight body line. Core training can increase muscle mass, and if you lose fat, you will naturally have tight body lines.
||||| Prevent or solve constipation.
Core training can improve the muscle strength around the abdomen, and increasing abdominal pressure can improve constipation. In addition, by exercising pelvic floor muscles, the probability of urine leakage in the future can also be reduced.
Ten core sports recommended to women
No matter how the core is defined, women should want to know the exercise methods that can lift hips or make breasts firm and waist firm. Since I am not a scholar and expert, let me introduce some exercise methods that can make women happy.
|||||| Flat bracket
Plate support, also known as front axle exercise, takes abdominal muscles as the center and exercises the whole core muscle group. It is the most representative exercise mode in the core training industry.
Plank means "tablet" in English. Straightening the body like a flat plate and keeping it in this state is the practice of flat plate support.
1. Lie on the floor, take a push-up position, and support your body with elbows instead of hands, so as to straighten your body.
2. Pay attention to the fact that your hips can't be lifted too high or sunk too low at this time.
Cover your eyes with your hands and don't lift your chin.
4. The initial goal is to support 30 seconds.
|||||| Leg lifting plate bracket
After getting used to the exercise method of plate support, let's challenge the application version of leg lift plate. As the name implies, leg lifts are exercises that support the posture on the board and then lift the legs.
1. The basic posture of leg lifting plate is the same as that of plate support. Keep this state, then lift one foot straight and stop. The initial goal is to support 30 seconds.
2. In addition, there is another way, that is, lift your legs and lay them flat. That is, put down the raised foot, then raise and put down the other foot, and repeat the alternating action. Any action must really exert force on the abdominal muscles, and be careful not to let the hips move up and down with the action.
|||||| Spider-Man plate support
1. When supporting the Spider-Man flat, support the ground with both hands and palms, not elbows. At this time, the elbows are outward.
2. To maintain this state, first bend the right knee and try to approach from the outside to the shoulder. When your knees bend, you should really support your body through the strength of your abdominal muscles, so that your body will not shake.
3. After repeating 10 times, change your left foot and exercise step by step.
Continuous Spider-Man flat support can exercise the transverse abdominal muscles, and you can have the slim waist that women want.
|||||| Side plate bracket
Lateral plate support, also called lateral bridge support, can effectively exercise oblique abdominal muscles and gluteus medius (gluteus). Continuous side plate support can achieve hip lifting effect and waist slimming effect.
1. When supporting the side plate, first adopt the basic plate supporting posture.
2. In this state, turn 90 degrees horizontally and support the body with one elbow.
3? The forearm is at right angles to the body and the upper arm is inserted at the waist.
If you feel tired, lifting your hips will reduce the effect of exercise. In addition, pay attention to the risk of low back pain if the buttocks sink too much. The initial goal is to support 30 seconds.
||||| Bridge type
Bridge is the core training that can exercise back muscles or gluteal muscles and hind thigh muscles.
1. Lie on your back on the yoga mat and bend your knees.
2. Spread your feet shoulder width apart.
3. In this state, lift your hips, make your shoulders and knees in a straight line, keep it for 3 seconds, and then return to the original position.
4. The initial goal is to repeat 10 times or so.
|||||| prone superman style
Prone Superman is a muscle core training centered on training back muscles.
1. Lie on the yoga mat, with your hands raised horizontally and your feet raised horizontally.
2? Imagine your posture when bungee jumping.
If there is any abnormality or pain in the waist, please do not use force.
|||||| Lie on your back and have your abdomen closed.
Lying on your back and belly rolling is mainly the core training to exercise rectus abdominis.
1. Lie on your back with your knees upright on the yoga mat and your palms down on your hips.
2. Next, lift your feet and straighten your hands horizontally to the height of your abdomen.
3. At this time, bend the scapula to the face like a belly button.
4. Keep this state for 3 seconds, and then return to the original position. At first, the goal was to repeat it five times.
By the way, when you do this exercise, you will immediately understand that the core training is "not to exercise deep muscles." It's just simple abdominal exercises.
|||||| Bird-dog core training
Bird-dog posture is mainly the core training to exercise back muscles and gluteal muscles.
1. First, make a basic kneeling position.
2. In this state, straighten your right hand and left foot at the same time.
3. After slowly returning to the basic posture, straighten your left hand and right foot at the same time.
4. The number of such actions is 1 set, and the initial goal is to repeat 10 ×3 times.
|||| Inhalation abdominal breathing
Inhalation is like "reverse abdominal breathing". During general abdominal breathing, the abdomen expands when inhaling and contracts when exhaling.
Inhale, inhale when the abdomen is depressed, and exhale when the abdomen is bulging. This will make the abdomen firm.
|||||| Standing abductor extension
1. Stand facing the wall and hold the wall with both hands.
2. In this state, bend your right foot and lift your right knee in the direction of your right elbow.
3. When the right foot is put down, cross back to the position outside the left foot.
4. After repeating 15 times, follow the same steps for the left foot. Initially, the goal was to repeat 3 groups.
Continue to do this action to exercise the transverse abdominal muscles and have a slim waist.
The secret of core training
After reading the core training recommended for women, let me introduce some secrets and precautions of core training. Please pay attention to the following items to avoid injury.
||||| At the same time, diet management and aerobic exercise should be carried out in parallel.
As mentioned at the beginning of the article, core training cannot be immediate. Therefore, it is necessary to set medium and long-term goals to implement.
In addition, core training is not an exercise method that can immediately get cold feet (there is no such exercise method at all). Therefore, please also parallel diet management and aerobic exercise.
By the way, aerobic exercise after core training will have a better effect. It is easier to burn fat by doing the core training of loading muscles first and then doing aerobic exercise.
||||| Novices must not be too reluctant.
The content of the core training recommended for women, although there is a description of the number or time of the goal, the goal is only the direction that the goal wants to achieve.
Everyone's muscle strength is different, and whether they have sports experience will also have an impact. So, please remember, never force yourself to achieve your goal, or you will get hurt if you exercise hard, and the loss will outweigh the gain.
||| Stick to it.
The most important thing to pay attention to in core training is persistence. Not only the core training, but also the effective results in a short time will disappear immediately.
As long as you can carry out core training for a long time, you can have a "constitution that is not easy to get fat."
abstract
What have you learned after reading the core training content recommended for women? Core training does not need dumbbells and other equipment, and even people without sports experience can easily operate it. Please imagine yourself becoming slim and starting core training happily.