What kind of exercise is called core strength training?

Although many people around me now say that they or their friends have been doing strength training, those of us who do not exercise often still don’t know much about this new term, and there are many types of strength training. I have seen people using ball sports such as football or basketball to do strength exercises. Now I will give you a detailed introduction to what core strength training is.

The so-called "core" is the middle link of the human body, which is the area below the shoulder joint and above the hip joint, including the pelvis. It is a whole formed by the waist, pelvis, and hip joints, and contains 29 muscles. The core muscle group is responsible for stabilizing the center of gravity, transmitting force, etc. It is the main link in the overall force, and plays a pivotal role in the activities and force of the upper and lower limbs. A strong core muscle group plays a stabilizing and supporting role in body posture, sports skills and special technical movements during exercise. Therefore, anyone with a graceful and upright posture, strong body control and balance must have well-trained core muscle groups.

The training method is as follows:

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.

In fact, some core strength training movements are quite difficult. When doing these strength training, it is best to find a coach to guide you. The movements must be performed in standard. Otherwise, not only will you strain your muscles, but it may also make your exercise effect poor. The methods of strength training are different according to the requirements of different areas. You can choose when exercising.