What is core strength training?

Core strength and fitness training is a form of modern physical exercise. It uses a variety of training equipment and methods to train. The core area training is a complete set, and training alone will not be effective. It mainly trains the core area of ​​the human body and is very effective. You may not know what the core strength and physical training method is. Now I will introduce the core strength and physical training method to you in detail. I hope this can help everyone.

1. Core strength training

Core strength refers to the ability of the core muscles to exert force through concentric and eccentric contraction. Core strength is generally evaluated by measuring the size of the force. During training, a certain load stimulation can be used to improve muscle strength. From the perspective of body position, the core is the middle link closest to the body's center of gravity (waist - pelvis - hip joint). Core strength exists in all sports and plays a stabilizing and supporting role in body posture, sports skills and special technical movements during exercise. It is also the main link in the overall force, and plays a pivotal role in connecting the upper and lower limbs in the coordinated force. It is an important factor affecting core stability, but it is not the only factor.

2. Core stability training

Stability refers to the degree of stability of any joint during movement, in order to ensure the effective transfer of momentum and force between limbs. It has its own unique functions like other physical fitness elements. Core stability, also known as trunk stability, refers to the ability of the joints and muscles in the trunk to effectively transfer energy and maintain body posture during exercise. The muscles it covers include the rectus abdominis, transverse abdominis, internal and external obliques, gluteus maximus, iliopsoas, quadriceps, and back muscles. Core stability plays a very important role in completing symmetrical and asymmetrical movements of the limbs, which means that successful completion of limb movements depends on trunk stability. However, during training, coaches often focus more on the development of limb muscle strength and ignore the core. Core stability training should not only focus on core strength training, but also on stability, balance and proprioceptor training. For example, the javelin thrower's body shape and sport characteristics dictate the need for enhanced stability. The functional effects will be different if the choice of exercises is different. Training in a completely stable interface has minimal impact on neuromuscular control. Training with an incompletely stable interface can improve neuromuscular control. Training under highly unstable interfaces can effectively improve neuromuscular control ability.

3. Core area functional training

Functional training is a training to improve, maintain and restore the body's specific motor functions, to achieve effective power output of the distal limbs, to improve the integrity of the body's movement, and to shape the nerve, muscle and joint systems through multi-joint and multi-muscle movements such as flexion and extension, twisting and stabilization of the athlete's core or trunk parts. All competitive sports utilize the trunk to some degree. There is almost no separate, isolated work of the muscles. Rather, the body moves as a whole. There are certain differences between core area functional training and traditional waist and abdominal strength training.

The role of core strength in sports:

1) Stabilize the spine and pelvis;

2) Improve body control and balance;

3) Improve the energy output from the core to the limbs and other muscle groups during exercise;

4) Improve the coordination efficiency between upper and lower limbs and movements;

When doing core physical training, you must drink plenty of water, go to bed early and get up early. The four times of the day when you just get up, 10 am, 3 pm, and before going to bed are the "best time to drink water". You must take the initiative to drink water and drink when you are thirsty. Do not drink beverages. It is best to drink boiled water. Pay attention to the proper combination of whole grains, vegetables and fruits, and do not drink alcohol, especially strong liquor.