Whether we are doing tablet support or working hard to complete the last set of sit-ups, the aerobic exercise that enhances core strength brings us this "exercise hi" really makes people who love exercise extremely satisfied. While it brings us a sense of accomplishment, one thing is worth noting, that is, the weight of the abdomen is not the only criterion for measuring core strength.
First of all, we need to have a comprehensive understanding of the ‘core strength’. The core part refers to the true center of the body, a key transition between the upper and lower limbs, and when it is strong, it makes all our movements more effective.
But the real core strength is not defined by tight, toned muscles and flat belly.
In today's article, I listed several major misunderstandings about core strength, which may prevent you who love to exercise from exploring your body's potential more fully. By learning how to develop core strength, we can effectively support our yoga practices while consciously enhancing our strength in our daily lives.
Three common misunderstandings about core strength
1. Core strength does not equal vest line
vest line is a very popular saying, it refers to the six-pack abs muscles from the base of the sternum and anterior ribs to the superficial surface of the pubic bone. Its official name is rectus abdominal . You can feel the muscle being activated when doing planks and forearm planks, as well as doing yoga movements such as arm balance (for example, Asanas: Crow Style | Crane Zen Style ). When the rectus abdomen contracts completely, our body’s abdomen is sunken, and the back is arched.
But there is more to core strength besides rectus abdominal muscle. Our abdomen is surrounded and supported by many muscles, which allow the body to move in all different directions. This part of the muscles includes the internal oblique and external oblique, transverse abdominal muscle , erector spinal muscle , lumbar muscle, respiratory septal muscle and pelvic septal muscle.
This is also why in yoga practice, we will change in different asanas, because different movements will use muscle groups in different parts, especially to exercise the muscle strength in deep parts of the body.
2. Muscles must be contracted to exercise
muscle contraction. For example, during sit-ups, tighten the abdominal muscle strength. This process requires pulling the two ends of the muscle tighter. This is also a common way to gain muscle, but it is not the only way.
muscles can also be strengthened by equidistant contraction. This contraction makes the muscle tight and the length changes. For example, when we do sit-ups or maintain boat-style , we stop to maintain the body's stability, and our muscles are in equidistant contraction.
strength can also be exercised through eccentric contraction. This contraction causes the muscle to lengthen in weight-bearing. For example, after the boat is over, the body experiences this kind of contraction.
Therefore, diversified core strength exercises are the key to improving body muscle strength.
3. The practice of core strength must be sweaty and exhausted
A truly functional core requires not only strength, it requires stretching them in various ways while developing the abdominal muscles to gain flexibility. When twisting or curling, the body needs flexibility of oblique abdomen and cube lumbar muscles. The ability to bend back depends on the elasticity of rectus abdominal muscles and other core anterior muscles. More importantly, exercise requires thoroughness and comprehensiveness, rather than simple exhaustion and sweating.
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