How to train core strength

I still remember when I was in junior high school, a boy in my class always tied sandbags on his legs when running. Later I learned that this boy was doing strength training so that he could run faster. People who study sports will do a lot of strength training, especially core strength training. There are many methods of core strength training. Next, the editor will give you a detailed introduction to what core strength training is.

1. Stand on a 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 with 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. Support exercises 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.

6. Push-ups on the balance mat: Place the balance mat on the ground at shoulder width, place both hands on the center of the balance mat, and do push-ups. Keeping your body in a straight line from head to toe, lower your body to a 90-degree angle at your elbows. Be careful not to hyperextend your elbows when you stand up.

In fact, core strength training is not difficult. First of all, everyone must not be afraid psychologically. In addition, when doing core strength training, everyone still needs to be careful, take protective measures, pay attention to safety during exercise, and avoid injuries. Do a few minutes of warm-up exercises before exercising and prepare everything you need in advance.