Do you need to tighten the core in your daily life? No, but if you can persist in tightening the core, you can generally practice the vest line without exercise.
You can also try to exercise your waist in peacetime. As we all know, if we make a mistake in sports, we will not move to the part we want to exercise, but will cause damage to other places. Exercise waist binding can effectively prevent this from happening, help us tighten our abdomen better during exercise, prevent our abdomen from protruding, and correct our posture through external force at the same time.
Which part of the tightening core should be tightened is probably the feeling of tightening the lower abdomen. The lower abdomen is below the navel. When relaxing at ordinary times, the most prominent position is probably the position of the stomach. The pelvis rotates to the neutral position, with a slight hip feeling. Try to keep your groin as flat as possible. The method is as follows:
(1) First of all, we relax, stand up straight and breathe normally. The whole person is in a relaxed state, and every muscle is relaxed.
(2) Keep your back straight and your shoulders sink. At this time, you or someone will punch you in the abdomen (under the condition of ensuring no injury). You subconsciously tighten your abdomen to block this punch. Don't move your fist yet. Remember this feeling and breathe normally.
(3) Keep it as mentioned above, then lift your right foot 90 degrees, hold it for 10 second, quickly change your left foot, quickly change this action, focusing on gluteus maximus, psoas muscle and psoas muscle, and do it repeatedly until you get used to this feeling. You can leave your fist and keep lifting your leg at a constant speed for 20 seconds, and all parts of the picture are tight.
(4) Lift the leg for 20 seconds, then lift it horizontally for 20 seconds, and do four groups repeatedly. Here, you can practice to the core, feel every muscle in the core area all the time, and pay attention to the strength it produces.
How is the core tightening in place? 1, cough fake smile method
Inhale to inflate the stomach, exhale to deflate the stomach, keep the stomach deflated, put your hands on your stomach, and cough or smirk at the same time, that is the feeling of tightening the core.
2. Straight line method
Another difference between core tightening and abdominal tightening is whether the body is in a straight line, because core tightening will make the body become a tight "rigid body", so no matter what we do, the core area will not bend at will-it is conceivable that no matter what other parts of our body do, our core area will be in a straight line.