As the saying goes, if you don’t exercise at ordinary times, you will feel sad when your waist is sore and your backache is painful, so everyone finally understands-
It’s time to exercise.
Although what is better than not exercising, it is easy to get hurt if you act rashly for you who lack exercise and are full of passion.
Want to prevent waist soreness and backache? Want to take good exercise? First lay a good foundation-train your [core].
A good core is the foundation of sports.
First of all, let’s look at what as the [core].
From an anatomical point of view, the core part of the human body, namely the whole trunk, includes the pelvis from the neck down to the hip joint up. All the bones form the core structure, and soft tissues such as ligaments and muscles connect and reinforce them.
However, many of the muscles in the core are deep muscles, which are easy to be ignored because they cannot be seen. However, these muscles determine movement, just like the foundation of a building. It is difficult to build a building if the foundation is unstable.
A good [core] is beneficial to the body:
- Stabilize body posture and avoid falling down; Provide good energy transmission so that you can [be higher, faster and stronger]; Improve muscle coordination and balance, enhance sensory function and prevent sports injuries.
Unfortunately, long-term neglect and sedentary and other bad living habits have made our [core] worse and worse. A series of structural diseases such as waist soreness and backache in mild cases and disc herniation in severe cases will also increase the risk of injury during exercise due to unstable posture.
Therefore, we must wake up the sleeping [core] before exercising.
Three moves can help you
There are many ways to [activate the core]. Here are the 3 simplest and easiest actions to learn.
Motion One Breathing Exercise
As shown in the figure, lie on your back, bend your knees and feet flat on the ground, with your pelvis clinging to the ground. Inhale, let your abdomen bulge, hold for 3 ~ 5 seconds, then exhale slowly.
Repeat 10 times in groups, 3 groups each time.
Many friends can’t understand the movements at first. They can put their hands on their stomachs to feel their stomachs bulging upward and outward. At the same time, they should let their waist press down as close to the ground as possible.
Action 2 Plate Support
As shown in the figure, the arms are spread out in parallel, the feet are slightly separated and supported on the ground, the whole body forms a straight line from head to shoulder, buttocks and legs, and the abdomen is tightened.
Hold from 10 seconds, gradually increase the time to 2 minutes.
One group can be used for 30 seconds, 2-3 groups can be used, and 2 groups can be used for 1 minute. This movement requires normal breathing and not holding your breath. After finishing, you feel slightly hot.
If the novice finds it difficult to support with his feet, he can first support with his knees.
Many friends claim that the flat support can last for half an hour, but it is actually a misunderstanding. The purpose of flat support is to activate the deep core muscles, not to use large muscles such as rectus abdominis to maintain this movement.
Action three-side bridge support
This action is similar to the flat support, except that it changes from facing the ground to facing the side, and the double forearm support changes to the single forearm support.
Both feet can be supported in tandem or side by side. Other key points are the same as flat support.
The whole torso forms a straight line from head to shoulder to buttocks to legs, and the abdomen is tightened, which starts from 10 seconds and can be gradually increased to 2 minutes.
One group lasts for 30 seconds, 2-3 groups at a time, and 2 groups can be done in 1 minute.
Don’t hold your breath when doing this movement. If you feel difficult at first, you can support it with your knees first.
Is your core good enough? If you have never exercised before, start practicing today.