What is the core muscle group?
The core muscles are located in the center of the trunk, from the thoracic rib cage below to the pelvic cavity, encircling the muscles of the lumbar region and back. The thin transversus abdominis muscle is located in the deep layer of the trunk and is connected to the multifidus muscle behind the spine through the fascia, and is attached to the spine, covering the lumbar abdomen completely, together with the diaphragm and the pelvic floor muscle, providing the stability of the human lumbar spine and pelvis, forming an important deep core muscle group.
The superficial core muscles on the surface of the trunk are composed of long and large muscle groups, including the rectus abdominis and external obliques, the lumbar side of the lumbar muscles, the vertical spinal muscles of the back, etc. These muscle groups can connect the ribs, thorax, pelvis and thigh joints with each other, and are responsible for the direction and strength of the movement, allowing the lower back to flexibly make straight, forward bending, backward and twisting movements.
Abdominal Muscle Group
Exercise the abdominal muscles collection. Abdominal muscles mainly include: rectus abdominis, external obliques, internal obliques, transverse abdominis, etc.. The rectus abdominis is generally divided into two parts when exercising, because it is difficult to exercise the entire rectus abdominis at the same time in general movements. The external obliques and internal obliques are exercised at the same time, so only the external obliques are represented.
1, rectus abdominis.
Located in the front wall of the abdomen on both sides of the midline, left and right a muscle. For the flat long band muscle, muscle fibers are divided by 3-4 transverse tendons, so the rectus abdominis gives the illusion of 6-8 pieces.
Exercise it into the upper and lower parts to see, that is, usually called the upper and lower abdominal, in fact, a muscle, because most of the action can only exercise the rectus abdominis upper or lower.
2, external abdominal oblique muscle.
Located in the front of the abdominal lateral superficial layer, for the flat broad muscle. The use of weighted body lateral flexion and weighted body lateral rotation and other exercises can develop the strength of the muscle.
3.Intra-abdominal oblique muscles.
Located in the deep layer of the external abdominal oblique muscle, the same shape as the external abdominal oblique muscle, the opposite direction. Mainly with the movement of the external abdominal oblique muscle. Therefore, the exercise of the external oblique muscle must involve the exercise of the internal oblique muscle.
4, transversus abdominis.
Located in the deep side of the internal oblique muscle, muscle bundle forward transverse, in the lateral edge of the rectus abdominis muscle moved into the transversus abdominis tendon membrane, participate in the formation of the rectus abdominis sheath. The lowermost bundle of the transversus abdominis muscle and its sub-tendinous medial portion are involved in the composition of the levator muscle and the joint tendon, respectively.
(A) Rectus abdominis muscle
1, upper abdomen (upper rectus abdominis).
(1) sit-ups : excessive amplitude of movement, exercise upper abdominal effect is not as good as curling, and easy to hurt the back, spine.
(2) curl: exercise upper abdominal safer and more effective.
2, lower abdominal (rectus abdominis lower).
(1) supine leg lifts : for people with weak upper body strength, leg lifts are easier to control when placed on a flat surface.
(2) hanging leg raise : relative to supine leg raise requires a certain amount of arm and shoulder strength to maintain the necessary stability of the body in order to exercise to the lower abdominal.
(3) Roman chair leg raise: is a more stable kind of drape leg raise. For people with insufficient arm and shoulder strength, is a more effective way to exercise the lower abdomen.
(4) double bar leg lifts: can help you improve abdominal strength while deepening the degree of separation of the abdominal muscle line, but the arm strength requirements are very high.
(5) Vertical leg lifts: this exercise is mainly for the lower abdomen. Legs are always in the vertical position to do lifting and landing.
3, upper and lower abdominals (the entire rectus abdominis).
(1) supine hip lift : the simplest hip lift, for people with weak upper body strength is a good choice.
(2) hanging hip lift legs : the action amplitude to exercise the entire rectus abdominis.
(3) support hip lift legs: more similar to the dangling hip lift legs. Generally supported mainly on the Roman chair, double bar to do.
(4) supine bent knee two head up: equivalent to double curl, it will simultaneously exercise your upper and lower abdomen.
(5) supine straight leg two head up: straight leg supine two head up shaped like V, so called V-up, and supine bent knee two head up similar, is also a double curl, can exercise the entire rectus abdominis.
(B) external abdominal obliques (including internal abdominal obliques).
(1) side curl : side curl is undoubtedly a good choice for exercising the external abdominal obliques. Side curls, although of various types, are basically similar in action and effect.
(2) twisting curls: it is also the most widely used to exercise the external abdominal obliques.
(3) weighted body rotation : it is an effective way to exercise the external abdominal obliques and can be done with a simple barbell.
(4) weighted body lateral flexion: also an effective way to exercise the external abdominal obliques, a simple barbell dumbbell can be completed.
(C) transverse abdominal muscles.
(1) abdominal vacuum contraction : is one of the few movements that can exercise the transverse abdominal muscle
(iv) abdominal muscle complex.
Including the rectus abdominis, external obliques, internal obliques, transverse abdominis
(1) supine curl turn (air pedal car): suitable for fitness enthusiasts with a certain abdominal exercise base, the action can further improve the strength and endurance of the abdomen, is the best comprehensive exercise method for the abdominal muscles.
Waist muscle group
The lumbar muscles are the key to keeping your body stable, and this two-section series of lumbar exercises will significantly improve your lumbar muscle groups. Strengthening the lumbar muscles improves resistance to injury and provides a solid platform for muscle building in other parts of the body.
How do I schedule my workouts?
In terms of workout scheduling, the two parts should be scheduled on different days. The interval should be 2-3 days to allow the back muscles to rest and recover. Please warm up on the treadmill for 10 minutes before each exercise. Perform each set of exercises for at least 45 seconds, then rest for 1 minute. Rest for 3 minutes between each set of exercises.
First set of back exercises: weighted bowing
This combination exercise mobilizes more than 1 muscle group to lift weights and jab into muscle growth.
Complete 3 sets with 10 repetitions per set.
Target: lumbar and posterior leg muscles
Action: Upright, feet apart and shoulder-width apart, waist in a natural straight position. Hold a light barbell in both hands on your shoulders as shown in the picture. Slowly bend over, keeping your back straight until your torso is almost parallel to the ground, then return to the starting position and repeat.
Tip: When you are performing this movement, you will feel a great sense of movement and heat in the back of your thighs. You can burn a lot of calories, so be the first to do it.
Waist exercise set two: Superman flight
This is a static movement, the main purpose is to exercise the deep muscles of the waist, to achieve the purpose of protecting the spine.
Complete 3 sets of 10-20 seconds each.
Target: Back muscle groups
Action: Lie on the mat, arms and legs outward, with the lumbar abdomen as support, lift the arms, feet, head and shoulders, as if Superman is flying, maintain this position for 10-20 seconds.
Tip: Let the muscles naturally tense, and do not can contract the muscles.
Waist exercise set 3: stretch on the ball
The goal of this movement is to exercise the upper section of your lower back muscles. If the lumbar muscles are also divided into upper and lower segments.
Complete 2 sets with 10 repetitions per set.
Target: Top muscles of the lower back.
Place your abdomen on the top of the ball and support your feet on the wall. As shown in the picture. Touch the fingers of both hands straight out to touch your temples as in a salute – bend your elbows and wing it out to the sides. Then lift your shoulders and chest from the ball as shown, pause to hold on, then return to the starting position and repeat.
Tip: feet on top of the wall is mainly to maintain stability, not to deliberately force.
Daily 3 moves to teach you to forge the core muscles
Core muscle group forging, not athletics, do not have to rush to pursue high difficulty. Beginners should not be anxious, do not hold your breath, pay attention to narrow the abdomen, and then with breathing, slowly do the right most basic 3 movements, there are results.
1, bridge: lying flat, feet bent knees open and pelvis the same width, the small abdomen slightly closed. Inhale first, when exhale, in order from the tailbone will be a section of the spine to the shoulder blades, so that the body knee extension in a straight line, and then inhale, when exhale, relax from the chest down, in order to slowly put down the spine;.
2, prone: palms flat on the forehead floor, the small abdomen slightly closed. Inhale first, exhale with the strength of the core muscles, extend the upper back upward as a C-shaped arc, then inhale, exhale slowly lower the upper back, this action can prevent hunchback.
3.Rotation: lie flat, knees together, lift up to 90 degrees, shoulders and palms on the ground. Inhale, use the strength of the core muscles to drive the body to rotate to the right side, the left shoulder should not leave the ground, exhale, rotate back to the center, and then change the left side.
Tips.
Exercise should be measured according to personal circumstances, so as not to cause low back pain. In this way, you can have a healthy cut upright body posture.