1. What is the core muscle group?
In the eyes of many people, the core muscle group is the abdominal muscles. In fact, it is not impossible to look at it this way, but it is a bit one-sided. Core muscle group mainly refers to rectus abdominis, oblique abdominal muscle, erector spinae and lower back muscles around abdomen, and the muscle group composed of them is the core muscle group. We need to know one thing, that is, the strength of core muscles determines a person's exercise level.
2. Why should we tighten the core muscles?
When we do anaerobic exercise, most of us are doing heavy weight training. Sometimes the load may exceed our own weight. In this case, the bones of our body will bear great pressure, especially the spine of our body. We know that the role of core muscles is to protect the spine. When the load is heavy, we can tighten the core to restore the best curvature of the spine. After tightening the core muscles, you can also share the pressure on the spine, keep your body stable, and let the training be completed smoothly.
3. How to tighten the core muscles correctly?
Take the flat barbell bench press as an example: hold the barbell well, lie on your back on the flat, hold your chest and abdomen, contract your shoulder blades, keep your hips close to the flat, and step on the ground with your feet.
Another example is the free bar squat: tighten your shoulder blades, hold your chest and abdomen, look straight ahead, inhale, tighten your abdominal muscles, maintain abdominal pressure, and then lift the barbell. This is the process? Tighten the core muscles? .
4. What training needs to tighten the core muscles?
Do you know which moves need to tighten the core muscles? Let's just say that all anaerobic muscle training needs to tighten the core. You should know that anaerobic training is generally divided into push and pull. When you do these two kinds of movements, you can effectively avoid injury by tightening the core. At the same time, it can also make the body more stable and make better efforts. When doing bench press, you can tighten your shoulder blades and let your chest muscles get better exercise. Hard pulling can reduce the pressure on the lumbar spine and reduce the possibility of injury. Therefore, only by tightening the core muscles can we do the movements better.
5. How to improve the ability of core muscles
To improve the ability of core muscle groups, I'd like to introduce some actions to you. If your core competence is insufficient, you can try these tricks.
Bend down with a load and the goat stands up.
The purpose of these two movements is to exercise erector spinae. When you bend over again, you should control your weight, within your own control range, and don't bend over, so that erector spinae can get full exercise. Each group 10- 12, one * * *, 4 groups.
Abdominal tuck, supine leg lift, Russian twist
These three movements are for training rectus abdominis and oblique abdominis, with 20 movements in each group and 4 movements in one group.
Butterfly machine against bird
This action mainly trains trapezius muscles. When doing this action, you should pay attention to locking the elbow joint and shoulder joint and contracting the scapula. Each group 15, 4 groups.
Conclusion: When doing anaerobic exercise, tightening the core can help us improve the stability of the body and help us train better. At the same time, tightening the core can also improve our sports ability, help us reduce sports injuries and improve sports effects.