1, the balance pad is upright.

Stand on a balance pad or cushion with one foot to keep your body stable. Further, you can close your eyes, which will stimulate proprioceptive nerves more strongly and bring more challenges to the stability of the core.

Step 2 squat on one leg

Stand on one leg, bend your hips and squat down to ensure that your support feet touch the ground. To increase the difficulty, you can stand on the balance pad or soft pad to complete the squat action.

3, fitness ball push-ups

Put your hands open on the fitness ball and put your hands under your shoulders. Beginners can put their elbows on the ball to reduce the difficulty, or they can spread their feet wider. Don't let your chest touch the ball when you fall down. When you get up, you don't have to straighten your elbows, keep your body in a straight line from head to toe, tighten your abdomen and don't collapse.

4, balance pad balance type

Sit on a balance mat or cushion and rely on the support of the coccyx to maintain balance. Put your hands behind your body, tighten your waist and abdomen muscles, slowly lift one leg, then lift the other leg and leave your hands off the ground. Keep your back straight. Keep your balance.

5. Put your legs on the balance ball to support the exercise.

Put your legs together on the balance ball, hold your hands on the ground, and make an angle of 90 degrees between your arms and your body; Keep the spine in a normal position and parallel to the ground; Control the body without changing any included angle; Keep breathing evenly, don't hold your breath. To further strengthen the difficulty of action, you can support it with one hand.

6, balance pad push-ups

Put the balance pad on the shoulder-width ground, and put your hands in the center of the balance pad to do push-ups. Keep your body in a straight line from head to toe and fall at 90 degrees to your elbow. Be careful not to exceed your elbow when you get up.

7, fitness ball push-ups

Open your hands on the fitness ball and put your hands under your shoulders. Pay attention to make the stripes on the ball opposite to the direction of the hand, which can increase the friction. Reduce the risk of hand slippage. For beginners, elbows can be placed on the ball to reduce the difficulty. Don't overdo your elbows and keep your body in a straight line from head to toe. Tighten your abdomen and don't collapse.

8. Kneeling ball balance

Tighten your abdomen, hold the ball with both hands, control your body stability, kneel on the ball, tighten your thighs at the same time, and cross your hands on your chest to keep balance.

9. Draw the fitness ball backwards

Put your feet on the fitness ball, and your legs are as wide as your hips. Lie on your back under the barbell bar and hold the barbell slightly wider than your shoulders. Tighten the abdomen, pull the body up to the elbow joint to form a 90-degree angle, keep the whole body in a straight line all the time, compress backwards under the shoulder strap, and don't touch the barbell bar when lifting. The controlled fall of the body is restored.

10, balanced pad type

? Sit on the balance mat and keep your balance with tailbone support. Hold your hands on the back of your body, tighten your core muscles, slowly lift one leg, then lift the other leg and leave your hands off the ground. Keep your back straight. Keep your balance.

abstract

The training methods of 10 core muscle groups are introduced above, which mainly stimulate muscles and nerves through unstable factors, thus improving core stability. Whether in daily life or in competitive sports, the stability of the core parts can not be ignored. As a coach, through this article, you can master some training principles of core stability, use your creativity to develop more training movements and help your members better.