How about strength training?

Every day when I go to the office, I hear many colleagues talking about what kind of strength training they did yesterday. Sometimes they will also talk about how much weight they have lost or how their muscles are developed. Strength training does have many benefits for oneself. If you can stick to it for a long time, the fitness effect is still very good. Now I will tell you about strength training.

The core muscles refer to the muscles deep inside the body, such as the waist, abdomen, and lower back. In addition to supporting the body and allowing us to move more stably and smoothly, the core muscles also play a very important role in daily life, keeping our posture correct and avoiding hunching over, which can cause abnormal pressure and soreness in the bones, muscles, or body. Therefore, even people who do not exercise should exercise their core muscles well; strong core muscles can enable us to achieve the best exercise efficiency, and more importantly, keep us away from sports injuries. Here are a few important and easy-to-learn movements for you to practice.

Support exercise:

Lie on your stomach on the ground, support your body with your elbows and forearms, keep your body in a straight line, do not arch your back, and do not lift your hips too high. When doing it for the first time, you can ask a friend to check whether the movement is correct, or find a floor-length mirror to confirm the movement; pay attention to keep the waist level, do not drop down, so as not to generate too much pressure on the lumbar spine, or even cause injury.

Beginners can start with 30 seconds, rest for one minute in between, and do three sets. After the body adapts, gradually increase the time and number of sets. This movement has a training effect on the rectus abdominis, gluteal muscles, and upper arm muscles. It can also make you familiar with using the deep lower abdominal muscles to control the feeling of the body's center of gravity.

Lateral support movement:

Lie on your side, use your elbow, forearm, and side of your foot as fulcrums to support your body, straighten your hips, and use your other hand to support your waist, keep your body in a straight line, look straight ahead, don't let your waist drop, and also pay attention to your front and back balance, don't lean back or fall forward. This movement can train the muscles on the side of the body, such as the internal oblique muscles and external oblique muscles, making the left and right sides of the body more balanced. Start with 30 seconds, rest for one minute in between, and repeat for three sets.

When doing strength training, you may not be able to adapt to it at the beginning. You should find your center of gravity when doing strength training and pay attention to avoid injuries during exercise. It always feels like something is missing when exercising alone. It is best to do it with friends around you, so that you can encourage each other and the effect of exercise will be better.