Fitness does not practice the core, training waste is a matter of morning and evening; the competition does not practice the core, losing is an inevitable thing; there is no core force for you to succeed Ge Youzhen, Huo Jin lying, I wish you embark on the ugly peak.
Then the question is coming, which one is strong in core training? Where is my core? Just want to lose weight, is it necessary to practice?
The nuclear myocardium refers to an important muscle group that surrounds the body in the abdomen. The core muscle group consists of muscle groups such as the rectus abdominis, the transverse abdominis, the back muscles, the abdominal oblique muscles, the lower back muscles, and the erector spinae. Some small muscles around the hip joint, as well as the gluteal muscles, the hip muscles, and the posterior femoral muscles. It is the source of strength of the body, and it is also the fundamental driving force for you to show the effort in bed. Therefore, men must practice more! Australian scholar Hudgus Paul described the core muscles as the natural iron coat of the human body.
The need to exercise core muscles
The exercise of the nuclear myocardium is almost the focus of all sports. No matter how strong a person looks, if his core muscles are weak, then it is only an empty shelf.
Training the local movement of the core muscle group, in addition to reducing fat accumulation, can also strengthen the muscular endurance of the core muscle group, help the core muscle group to support the upper body more powerfully, to achieve the purpose of improving posture. Many classic movements such as deadlift, squats, push-ups, inverted support, pull-ups, sit-ups, hanging legs, etc. all exercise to the core muscles.
How to train the core muscles of the whole body most effectively? Exercise a simple exercise method for the core muscles:
1. "Arch-type" movement: supine position, knee flexion, knees at the same time up the waist, buttocks lifted off the bed, keep 5 ~ 10 cm, restore. It takes 10 seconds and 10 on one side.
2. "Flying Yan water" movement: prone position, hands behind the back, limbs and chest at the same time up, leave the bed, restore. It is required to keep 10 seconds and do 10 pieces.
3. "Side Bridge" movement: Using the same side of the forearm and the outside of the foot as a fulcrum, supporting the body and maintaining the integrity of the body is relatively the most difficult. It takes 10 seconds and 10 on one side.
4. "Slab support" movement: the body is in a straight line, with the toes and forearms as support, the abdominal muscles contract for 10 seconds, then relax, pay attention to the whole process do not suffocate. Require 10 seconds, 10.
5. "Cross-support" movement: This action is supported by the hands and feet of the opposite side. Starting from the elbow and knee as a supporting kneeling position, the one hand and the other side of the foot are extended to maintain the level. Physical level, visually ahead. Stick to 10 seconds and do 10.
The above actions are a group. A total of at least three groups are used. The strength is based on the fact that they are sweating and not too tired. They can do two or three times a day, as long as they are not too tired.
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