Core Intensive Training | Gym Personal Training and Practice Edition

Core private education and training program

Step 1: Warm up the whole body.

Treadmill warm-up

Walk or jog for 5 minutes.

Warm up until you sweat a little.

Warm up on a treadmill or rowing machine.

or

Ellipsometer preheating

Preheat the ellipsometer for 5 minutes.

Warm up until you sweat a little.

Warm-up options for elliptical machines or treadmills

Core private education and training program

Step 2: Core Activation

Hundred breaths

The calf is parallel to the ground and the upper body is slightly lifted.

Flap your arms up and down, breathe three times and suck three times.

Repeat group 10 breathing.

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Cat stretching

Four-point support and buffer

Inhale and bend your back. Inhale and bend your back.

Repeat 10 times

Core private education and training program

Step 3: Formal training (1)

Knee touching and abdomen rolling

Distance of feet and width of shoulders

Keep the core, exhale, and roll up the abdomen.

Each group circulates 3 groups * 12 times.

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Reverse abdominal roll

Press your hands to the ground and stick your waist firmly.

Exhale and lift your legs, inhale and slowly fall.

Each group circulates 3 groups * 12 times.

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V abdomen

Put your hands behind your body for support.

Inhale to the far end, exhale and abdomen.

Each group circulates 3 groups * 12 times.

Core private education and training program

Step 3: Formal Training (2)

Support alternate knee lifting

Open your five fingers and support them with your whole palm.

Exhale and lift your knees, and inhale and restore alternately.

Cycle 3 groups, 20 times in each group.

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Lift your legs alternately with elbow brace.

The flat plate is supported on the pad.

Exhale upward, inhale less alternately.

Cycle 3 groups, 20 times in each group.

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Static four-point support

Arms and thighs are perpendicular to the ground.

Lift your knees slightly and keep breathing normally.

3 groups of static maintenance, 20 in each group.

Core private education and training program

Relax the core

Baby relax.

Bend over on the mat and put your hips back.

Press your back down.

Hold still for 20 seconds.

Abdominal stretching

Bend over on the yoga mat.

Push your upper body up with your palm.

(If the lower back is uncomfortable, support it with the forearm)

Hold still for 20 seconds.