Core Strength Training: Bear CrawlDumbbell Rowing!
In a previous article we introduced a great core strength training movement: the bear crawl
This dynamic support movement helps develop our core stability Sex, your spine needs to fight against gravity and external resistance to stabilize the spine, maintain the normal alignment of the spine, avoid injury, and better power transmission!
If you don’t have enough core strength to maintain a neutral spine position, it will result in a hunched back and bad posture! Not only are you prone to injury, but there will also be problems with the power transmission of your upper limbs when performing movements, making the movements extremely difficult!
Today I will bring you a great variation of the bear crawl. Remove the crawling movement and add arm rowing movements during static support. This will add some asymmetric factors to your body. It mainly tests the ability of your limbs to maintain the stability of the trunk during movement!
The following is the action process:
Select two training benches , and then a dumbbell of suitable weight!
Support your hands and feet on the stool at four points, and prop up your body, like a baby crawling
Side view:Your back is Make a straight line, arms and thighs parallel!
Then grab the dumbbell with one hand, activate your back muscles and pull the dumbbell down to the side of the body. This is a three-point support, which will increase instability factors in many directions, and you need to control your balance and work hard to maintain your trunk. Posture, avoid lateral flexion, rotation, or slumping of the spine.
The focus of this action is on stability: multiple muscle groups cooperate and coordinate to stabilize the spine (especially the lumbar spine)
For beginners,You can try to master the static bear crawl support movement first, then switch to one-hand support movement and practice for a while, and finally try adding dumbbell rowing movements!