What is core strength training?

Nowadays, many people pay more attention to the health of the body, especially through strength training to make the body reach a more perfect state. People who exercise regularly are not only strong and able to effectively resist various diseases, but also can make the body more symmetrical and more beautiful. Therefore, many people pay more attention to training. So what is core strength training? What are the training methods?

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 muscle group is responsible for stabilizing the center of gravity, transmitting force, etc. It is the main link in the overall force, and plays a pivotal role in the activities and force of the upper and lower limbs. A strong core muscle group plays 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.

Training methods:

1.Stand on balance mat. Stand on one foot on a balance mat or cushion to keep your body stable. You can further close your eyes, which will stimulate the proprioceptive nerves more strongly and bring more challenges to core stability.

2. Single-leg squat. Stand on one leg, bend your hip and squat down. Do not let your knee go beyond your toes and make sure the entire sole of your supporting foot is on the ground. To increase the difficulty, you can stand on a balance mat or a soft cushion to complete the squat movement.

3. Push-ups on a fitness ball. Open your hands and place them on the fitness ball, with your hands below your shoulders. Beginners can place their elbows on the ball to reduce the difficulty, or they can spread their feet wider. As you lower yourself down, don't let your chest touch the ball. When you stand up, you don't need to straighten your elbows. Keep your body in a straight line from head to toe, tighten your abdomen, and don't slump your waist.

4.Balance pad balance type. Sit on a balance pad or cushion, using your tailbone for support to keep your balance. Support your body with your hands on the back, tighten your waist and abdominal muscles, slowly lift one leg, then the other leg, and lift your hands off the ground. Keep your back straight. Keep your balance.

5.Practice support with your legs placed on a balance ball. Place your legs together on a balance ball, support yourself with your hands, with your arms forming a 90-degree angle with your body; keep your spine in a normal position, parallel to the ground; control your body without changing any angle; maintain even breathing, and do not hold your breath. To further increase the difficulty of the movement, you can use one-handed support.

In short, core training refers to the middle link of the human body. General training methods include balanced standing, single-leg squats, push-ups, etc. It should be noted that no matter what training method is adopted, you must have the determination to persist in it for a long time. If you do not have a firm determination, you will not achieve any negative effects.