Why do some people have “sports cells”, play any project can, and some people even walk unstable? The difference lies in the strength of the human core muscle groups.
Overview
The so-called “core” is the middle part of the human body, that is, below the shoulder joint, above the hip joint, including the pelvis, including the region, is formed by the waist, pelvis, hip joint as a whole, including 29 muscles. The core muscle group is responsible for stabilizing the center of gravity, conducting power and other roles, is the main link of the overall force, the upper and lower limbs of the activity, force plays a pivotal role in the top and bottom. Strong core muscle groups, the body posture, motor skills and special technical movements in sports play a stabilizing and supporting role. Therefore, anyone who has a beautiful posture, body control and balance, the core muscle groups must have been well trained.
The core muscles are the muscles that surround our torso, including the abdominal muscles, the hip muscles, the muscles linked to the spine and the pelvis. When we move our arms and legs, these core muscles help to keep the body stable and also keep the body straight. Some people also call these muscles “energy source” (PowerHouse). Because the whole body is arranged like a chain of movement, and the core it connects the upper and lower parts of the body, as if it were a bridge. If the “bridge” problem, then it is likely to lead to problems in the upper / lower body and even the entire chain of movement.
There are two parts of the core muscles that need special attention. One of them is the transverse abdominis: the deepest of the four abdominal muscles, its muscle fibers are transverse, so when it contracts, it acts like a belt, compressing the internal organs and giving support to the back. A strong transverse abdominis plays a very important role in preventing low back injuries and improving athletic performance. There is a good way to appreciate where the deep abdominal muscles are, when you laugh, the part of the lower abdomen that contracts and vibrates inward is the transverse abdominal muscle. To contract the transversus abdominis, imagine leaning your belly button hard against your spine and tucking it inward.
In addition to this, there are core muscles in the pelvic floor muscles are very important. These muscles are linked at the base of the pelvis and consist of multiple layers of interlocking muscles that, when tightened, increase intra-abdominal pressure and assist in the contraction of the transversus abdominis muscle, thus playing a stabilizing role. The feeling of tightening these muscles is like when you have to go to the bathroom, but you can’t help it. You can imagine that the pelvic floor muscles are like an elevator that goes from the first floor to the second floor to the third floor, and then slowly descends one floor at a time to return to the first floor. Through this imagination, you can effectively practice tightening these muscles.
Training methods
1.Balance mat stand
Stand on a balance mat or cushion with one foot to keep the body stable. Further can also close the eyes, so that the stimulation of proprioceptive nerves will be more intense, will bring more challenges to the core stability.
2.Single leg squat
Stand on one leg, bend your hips and squat downward, knees do not exceed the toes, to ensure that the support foot full foot on the ground. Then increase the difficulty, you can stand on the balance mat or soft mat to complete the squatting action.
3, fitness ball push-ups
Both hands open on the fitness ball, hands below the shoulders, beginners can use the elbows on the ball to reduce the difficulty, or can be two feet wide apart. When falling down, do not let your chest touch the ball. When you get up, elbow joints do not have to straighten, keep the body from head to foot is a straight line, abdominal tightening, do not collapse waist.
4.Balance mat balance
Sit on a balance mat or cushion, with tailbone support to maintain balance. Hands on the back side of the body, lumbar and abdominal muscles tighten, slowly lift one leg, then lift the other leg, both hands off the ground. Keep your back straight. Maintain balance.
5, legs on the balance of the ball support exercises
Put both legs together on the balance ball, both hands on the ground, arms at an angle of 90 degrees to the body; spine to maintain normal position, parallel to the ground; control the body does not change any angle; maintain even breathing, do not hold your breath. Further strengthen the difficulty of the movement, you can use a one-handed support.
6.Balance mat push-ups
Balance the mat on the ground and shoulder-width position, two hands on the balance of the center of the mat, the action of push-ups. Body from head to foot to maintain a straight line, drop to the elbow joint 90 degrees angle. When you get up, pay attention to the elbow joints do not hyper-extend.
7, fitness ball push-ups
Open both hands on the fitness ball, hands below the shoulders. Note that let the ball on the horizontal lines and hands in the opposite direction, which can increase the friction. Reduce the risk of hand slippage. For beginners can use the elbows on the ball to reduce the difficulty, elbow joints do not hyper-extension, keep the body from head to foot is a straight line. Tighten the abdomen, do not collapse the waist.
8.Kneeling ball balance
Tighten the abdomen, hold the ball with your hands, control the stability of your body, kneel on the ball, while tightening the thighs, cross your arms in front of your chest to maintain balance.
9, fitness ball reverse rowing
Feet on the fitness ball, legs apart and hip width. Lie on your back under the barbell bar, holding the barbell slightly wider than the shoulders. Tighten your abdomen, pull your body upward until your elbows are at a 90-degree angle, keeping your entire body in a straight line at all times, compressing your shoulder belt back down, and not touching the barbell bar with your chest when you go up. The body is restored with a controlled descent.
10.Balance mat balance
Sit on the balance mat and balance with tailbone support. Hands on the back side of the body, core muscles tightened, slowly lift one leg, then lift the other leg, both hands off the ground. Keep your back straight. Maintain balance.
Summary
The above describes 10 core muscles training methods, mainly using instability factors on muscle and nerve stimulation, so as to achieve the purpose of improving core stability. Whether in daily life or in competitive sports, the stability of the core should not be ignored.