Now we often mention core training, constantly emphasizing how important core strength is to our physical health, but what exactly is the core?
According to the definition in the NASM personal trainer certification textbook of the National Academy of Sports Medicine, the core is a structure that composes the lumbar-pelvic-hip joint complex. This includes our lumbar spine, pelvic girdle, abdomen and hip joints. The core is the center of gravity of our body and the starting point of all actions. In the power chain of the entire human body, having a strong core is a necessary condition for maintaining proper muscle balance. (1)
The core has a very important function to maintain the stability of the spine. Therefore, many people's low back pain is caused by weak core strength. , There is no way to protect the stability of the spine, and the lumbar spine is too flexed or rotated. Therefore, in a sedentary work and life environment, core strength is extremely important to your health.
Today we will use your bare hands to train your core strength, including 4 movements and 3 sets of loop training.
Training action 1
① Stand with legs slightly wider than shoulders, squat with knees and hips bent, hands Bend your elbows in front of you and squat your thighs parallel to the ground.
② Then press your hands on the floor, jump up your legs and stretch them back, touch your toes to the ground, make your thighs vertical to the ground, knees directly below the hips, keep your back straight, then sit back with your hips and your elbows Support the ground with your elbows. After pushing up the body into a four-legged support action, jump forward one step with both feet, then stand upright and return to the starting position.
③ When squatting, keep your knees aligned with your toes. In the four-foot support mode, the palms are located directly below the shoulders. Tighten the hips and abdomen to keep your body stable.
④ Train 15 times.
Training action 2
① Hold your hands on the floor, bend your body down, and bend your knees and hips , Touch the toes on the ground and do four-leg support movements.
② Then walk horizontally to one side, from one end of the yoga mat to the other, then raise the outer elbow to one side of the body, and at the same time raise the opposite foot to straighten the leg outward Straight, the body turns. Then he retracted his straight leg and elbow-bending arm, returned to the four-legged support movement, and the reporter walked to the opposite side.
③ Place your palms directly below your shoulders and your knees directly below your hips. Tighten your abdomen and hips to keep your back straight and stable.
④ Train 10 times on each side.
Training action 3
① Bend the elbows with both hands to support the ground with the elbows, leaning down, and both feet Open shoulder-width apart and land on your toes, and do the elbow support plane support movement.
② Then roll your body to one side and turn around. After rolling to the opposite side, use your elbows to support the ground and do elbow plank support. Then roll to the opposite side.
③ When doing elbow plank support, the elbow should be placed directly under the shoulder, and the abdominal muscles and buttocks should be tightened to make the body in a straight line.
④ Training 60 seconds.
Training action 4
① Keep your body on the floor, support the ground with your hands, and open your feet slightly wider than your shoulders.
② First raise one hand to touch the toe of the opposite foot, while pushing up the hips, keeping the upper body straight, and the legs straight. After retracting the hands to the starting position, the legs are bent forward alternately 2 Second, do quick climber movements. Then change sides to train.
③ Place your hands just below your shoulders, tighten your hips and abdomen, keep your back straight, and don't bend down.
④ Train for 60 seconds.
On the basis of the above bare-hand core training, if you cooperate with diet control during the same period, reduce the intake of dietary calories, adjust the diet structure, and reduce Insulin response, reducing fat accumulation, can help the body burn fat faster, reduce body fat content, and let your training abdominal muscle lines show faster.
Reference material:
- "Guide to the National Association of Sports Medicine Personal Trainer Certification (6th Edition)", People's Posts and Telecommunications Press, 2019, P215
