Is it effective to lose weight without tightening the core?
It's useless
Mistake 1: Many members are used to abdomen, and their ribs are too high. Not only can they not tighten the abdomen, but they lengthen the abdominal muscles. Therefore, it is simply ineffective training to thin the waist and abdomen, and it will also cause waist injuries because of incorrect abdominal strength.
Abdominal mistake 2: Most of the abdominal rolling actions we usually mention are to train rectus abdominis. We have developed the habit of bending the spine after abdomen, and the transverse abdominis muscle we want to recruit first is slack and soft. Although this kind of belly roll can train rectus abdominis well and help to build vest line and chocolate abdominal muscles, it can not achieve the function of slimming waist, and may also bring pressure to lumbar spine.
The tightening of transverse abdominis muscle wraps our whole abdominal cavity like a belt, which can shrink the waist circumference, eliminate the lower abdomen and stabilize the lumbar spine.
What will happen if the core is not tightened?
Doing ineffective exercise, the body will send out the wrong strength, leading to backache the next day.
Many sisters should have feelings. Whether doing back exercises or abdominal exercises, bloggers generally remind us to tighten our core. But! ! We usually think that tightening the core is sucking the stomach! ! Then there was a whole exercise, which made my back ache and my trapezius muscle ache! In short, I don't feel where I need to practice, and I doubt life when I don't need to practice!
Where should we tighten the core?
The core 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, the buttocks feel slightly, and the groin is 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.