Core strength training methods

The development of various sports has brought many functions and benefits to people. Of course, people can also experience a lot of fun from sports. Many people don’t know much about core muscle strength training. In fact, it is not as complicated as people imagine. As long as you read the core muscle strength training method several times, many things will become very simple. Next, let us understand what the core muscle strength training method is?

With the development of sports today, the jumping ability and air-staying ability of athletes are becoming more and more important. After a period of strength training, many people become stronger, but their jumping ability and body flexibility do not improve accordingly, and may even decline. Little do people know that strength training has multiple effects, and it is necessary to clarify the training goals and choose appropriate methods to achieve the desired results.

Comprehensive whole-body strength training is the basis for increasing jumping ability. Sports biomechanics research shows that the most influential factor on jumping ability is the explosive power of the leg muscles, especially the explosive power of the calf triceps, which has the greatest impact on jumping ability; the second is the explosive power of the waist and abdominal muscles, because you must have a strong waist to push your whole body up synchronously with your legs. If the waist and abdomen are too weak, when you jump, it will absorb and soften your strength like a willow branch instead of pushing you up; again, the explosive power of the shoulder muscles. The active upward swing of the upper limbs has an effect of about 20% on increasing jumping power, improving jumping effect and improving movement quality. Therefore, strength training should focus on the legs, supplemented by the waist, abdomen and shoulders. Develop your lower back, back and shoulders with sit-ups, prone back flexions, opposite-side raises, seated behind-the-neck presses and weighted lateral raises to maximize the explosive power of your legs.

Strength training for the lower limbs should focus on the calf triceps and quadriceps. Therefore, you must spend more time on half squats, heel raises, full squats, weighted deadlifts, delayed squats and seated squats, and be familiar with how to use these movements, so that you can achieve twice the result with half the effort.

When doing half squats, heel raises, full squats and weighted deadlifts, you must follow the XY-0 time allocation principle, that is, the yielding contraction (such as the squatting process, the time is represented by X) and the maintaining contraction (such as the process before standing up after squatting, the time is represented by Y) should be artificially lengthened, and the overcoming contraction (such as the standing up process, the time is represented by 0) should be as fast as possible. The shorter the time, the better the effect. X+Y should be between 2 seconds and 6 seconds, and most exercises should keep X+Y between 3 and 4 seconds. And X and Y should be one long and one short, and try not to let X=Y. For example, the proportions can be as follows: 4-1-0, 3-1-0, 2-1-0, 1-3-0, 1-2-0, etc.

The delayed squat is to artificially divide the squatting process into several heights and stay at each height for a certain period of time. The total stay time should not exceed six seconds. After reaching the lowest point, the action is completed by standing up explosively with maximum strength. For example, it can be divided into four levels (1-1-1-2) or two levels (2-4).

When doing seated squats, sit on a bench with a barbell on your shoulders, allowing your leg muscles to transition directly from a relaxed state to an explosive contraction state, and complete standing up in the shortest possible time.

Due to the physiological structure of the human body, the stretching range of the triceps surae is limited when performing the above exercises, and the triceps surae cannot be stimulated more strongly, which affects the training effect. If you raise the forefoot and keep your heels off the ground during training, you will get unexpected results.

The above explains the core muscle strength training method. We can see that it is mainly for people who want to exercise their muscles. If you want to exercise your muscles, then it is necessary to learn more. After mastering the method, many things will develop in the direction we want, and we will naturally become happier.