The so-called "core" is the middle link of the human body, which is the area below the shoulder joint and above the hip joint, including the pelvis. It is a whole formed by the waist, pelvis, and hip joints, and contains 29 muscles.
The core muscle group is responsible for stabilizing the center of gravity and transmitting force. It is the main link in the overall force generation and plays a pivotal role in the movement and force of the upper and lower limbs. Strong core muscles play a stabilizing and supporting role in body posture, motor skills and specialized technical movements during exercise. Therefore, anyone with a graceful and straight posture, strong body control and balance must have well-trained core muscles.
So is core training difficult to do? The following basic core training plans will tell you the results.
At least once or twice a week, you can train with bare hands or handheld weights. These exercises will force the nervous system to stimulate muscle fibers, effectively reducing the risk of injury. This isn't about building bigger muscles, it's about learning to control your body's muscles more efficiently.
Squat
Squats are very helpful for muscle groups such as thighs and hips. It doesn’t matter if the distance between your feet is shoulder width or slightly wider. Focus on "sit down" instead of squatting down. Keep your upper body as straight as possible, sit your buttocks back, and then slowly go down so that your thighs are parallel to the ground, and then slowly return to the prepared position. action.
Single-leg deadlift
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Stand upright with your arms either holding bells, dumbbells or bare hands. Raise your left leg as far back as possible, and lower your upper body forward until your upper body and left leg are parallel to the ground, and your body forms a straight line from head to left heel.
Plank
It is already a well-known core training posture. Please pay attention to keeping your core tight and try not to shake or move your body from side to side.
Lunge
Step forward with one foot (the step is slightly larger than the normal walking pace), and then slowly squat down. Place your body's center of gravity on your torso, keep your body neutral, and do not lean forward or backward.
Lie on your side and raise your legs
Lie on your side with your feet straight on the ground, keeping your arms straight on the ground to balance your body. Then lift the ungrounded opposite foot, keeping the hip joint stable, and then slowly return to the original position. Remember not to hit the ground, stay airborne and repeat.
Step-up training
Find a step or a high-level fixture as an aid. At the beginning, step on the step with the sole of your left foot first, and then raise your right leg deliberately to complete the exercise. For the second time, step on the step with your right foot and raise your left leg, alternating left and right. Focus on using your thigh muscles to lift your calves.