Classic movements that are indispensable for training core muscles

When engaging in sports activities and some work and competitions that require strenuous effort, the core muscle groups play a role that cannot be replaced by any single muscle tissue. To have a strong core muscle group, you need to exercise hard and persistently. So what are the classic movements that are indispensable for training the core muscles? These fitness movements include squats, deadlifts, dumbbell presses, single and double bars, etc. Especially squats, this exercise method can stimulate muscles throughout the body.

1. Squat

The benefits of squats, which are known as the king of movements, are numerous because squats stimulate almost all muscles in the body and release testosterone, which accelerates muscle growth!

Note:

a. Do not let your knees extend too far beyond your toes

b. Try to keep your upper body straight, otherwise your waist will bear a lot of pressure

c. Tighten your waist and keep it straight

d. Use the heel to generate force, which can not only maintain the center of gravity, but also reduce the pressure on the knee joint.

2. Deadlift

The deadlift is as important as the squat in that it is an exercise that trains the entire body and increases testosterone levels. In addition, the functionality of the deadlift is higher than the squat, because we sometimes need to lift heavy objects from the ground in our daily life. As long as we do more deadlifts, the chance of getting injured in the above situations will be greatly reduced.

Note:

a. The entire movement is centered on the hip joint, and the knee joint is only auxiliary, otherwise the movement will become a squat.

b. Tighten your abdomen and keep your back straight

c. Use your heels to generate force and maintain your center of gravity

d. The barbell should be as close to the body as possible

3. Bench Press

This exercise is a favorite for men because it can train the chest! The bench press can be performed at different angles and with different equipment, so it is an essential element for training the pectoralis major!

Note:

a. Stabilize your body on the bench press. If you sway left and right, it means the weight is too heavy and your core muscles are not strong enough.

b. Retract the shoulder blades, i.e. lock the back

c. Tighten your abdomen and buttocks

d. Maintain the maximum range of motion possible without causing excessive strain on the shoulder joint.

e. Dumbbell bench press

4. Shoulder Press

This is a relatively overlooked exercise, but it's just as important as the bench press because it works the entire deltoid, trapezius, rhomboids, triceps, and serratus anterior muscles at the same time.

Note:

a. Use a lighter weight first to find the angle that allows the shoulder joint to perform the push movement most smoothly

b. Do not fully straighten your arms as this will put a lot of stress on the elbow joint.

c. Tighten your abdomen and keep your upper body stable

d. Avoid doing squats, deadlifts, and other exercises that put pressure on the waist on the same day

5. Parallel Bars Curls

Some people call parallel bar curls the upper body squats, which is also an effective exercise to improve physical fitness and train the chest muscles and triceps. When doing parallel bar curls, beginners usually find it difficult to feel their chest muscles during training, but don't worry, you will learn it naturally over time.

Note:

a. Tighten your abdomen. If your upper body is unstable, it will increase the risk of injury.

b. Leaning your upper body forward can train your pectoralis major muscles; keeping your upper body straight can train your triceps muscles

c. Wide hands and elbows outwards can train the pectoralis major; narrow hands and elbows backwards can train the triceps

d. Pay attention to the pulling sensation in the shoulder joint. Too much descent may cause serious injury.

6. Pull-ups

Almost all disciplined forces around the world use pull-ups to measure the physical fitness of applicants, which shows how important pull-ups are. Pull-ups can train all the muscles of the back, forearms, biceps and abdominal muscles. Can you find any reason not to train pull-ups well?

Note:

a. Tighten your abdomen and keep your body stable to train your muscles most effectively

b. Keep your chest up

Training the core muscles is inseparable from classic movements such as rowing. The main purpose of the bent-over rowing movement is to exercise the core muscles of the back. This exercise method has relatively simple requirements for equipment, and only dumbbells or barbells are enough. When exercising, the abdominal muscles should be kept tight, and the main exercise areas are the latissimus dorsi and trapezius muscles.