We often hear that if you want to do a certain movement easily, it is best to train your core strength well. Core strength generally refers to muscle groups including the waist, abdomen, buttocks, legs, etc. This area can help us improve our athletic ability and ensure the stability of the body. So what do you know about core muscle training exercises? Let’s go take a look below!
1. Plank support
The original intention of this action is to enhance the stability of the core of the waist and abdomen. The essentials of this action are as follows. Lie prone on the ground, legs straight back, arms bent at the elbows to keep the forearms close to the ground, the back muscles of the body in the same plane, contract the waist and abdominal muscles to ensure that the spine is in a neutral position, maintain this Hold the position for 30 seconds. When the body feels like sagging, relax and repeat, and continue to do 4 groups of exercises.
2. Dragon Flag
Lie on your back, hold a fixed object with both hands, straighten your legs downward, and keep your back close to the ground. Contract the waist and abdominal muscles to lift the body upward. When the body is almost vertical to the ground, the waist should not be slumped or arched. Maintain the posture for 30 seconds, then return to the starting point, repeat the action, and do 2-4 sets of training intensity. .
3. Handstand
Kneel on your knees, cross your fingers with your hands, form a triangle with your arms, then put your head inside, and then slowly lift your legs Slowly stand upright so that the area above your buttocks is perpendicular to the ground. Keep your back straight and avoid arching your back. Keep your shoulders stable and avoid shaking your body. Then raise one leg. After the center of gravity is stable, lift the other leg. Straighten your legs toward the ceiling and hold for 10 seconds, then slowly lower your legs back to the starting point, repeat the action, and continue for 3 groups.