Core strength training

Why do some people have "athletic cells" and can play any sport, while others can't even walk steadily? The difference lies in the strength of the core muscle group.

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 muscles are the muscles responsible for maintaining spinal stability.

The core muscle group is responsible for stabilizing the center of gravity and transmitting force. It is the main link of the overall force and plays a pivotal role in the activities and force of the upper and lower limbs. Strong core muscle groups play a stabilizing and supporting role in body posture, sports skills and special technical movements during exercise. Therefore, anyone with a graceful and upright posture, strong body control and balance must have well-trained core muscle groups.

1. Lie on your side and lift your whole body: Lie on your side, support your body with your elbows, use your elbows and ankles as fulcrums, lift your body upwards into a straight line and maintain the movement for a few seconds.

2. Four-point support (abdominal bridge): Lie on your stomach, use your elbows and feet as fulcrums, prop up your body and hang it in the air, with your body in a straight line, and maintain the movement for a few seconds.

3. Abdominal muscle training: Lie flat on your back with your legs flat on the floor. It is best to put a mat on it. Relax your buttocks and raise both legs straight at the same time. Tighten your lower abdomen and exhale gently, with your waist on the floor. Repeat the above movements 10 times.