Some characteristics of the core muscle group A. They are muscles belonging to the stabilization function The composition of the muscles can be roughly divided into fast-retracting muscle fibers and slow-retracting muscle fibers, each (sometimes lamellar or block) muscle, because of the difference in the ratio of fast and slow retracting fibers, there are different performances in the function of the limbs. In the muscles of the extremities, the proportion of its fast retracting fibers is higher, so its functional performance is mostly fast, sometimes called action muscles; but the muscles in the trunk or the central part of the body, which is the core muscle group mentioned here. In the trunk or body center of these stable muscle groups is S time S contraction, they take turns to rest and work, even from the appearance of our body although no action (for example: quietly sitting or standing), but these muscles still maintain a certain degree of contraction to maintain the body’s minimum tension, so our spine will not collapse. Second, they are contracted first When we want to exercise, whether it is playing badminton or kickboxing, these core muscles will contract first before we swing or kick, especially the pieces of tape (actually the whole transverse abdominal muscles) that are glued horizontally to the blocks and empty cans mentioned earlier. As long as the first application is not questionable, there is no need to worry about injury, because each vertebra in the spine is closely protected, and the next movement of our upper and lower limbs can be done very smoothly. Therefore, if these core muscles can maintain normal contraction capacity, the natural spine and surrounding tissues do not need to bear the extra burden. We often see or hear the situation: sneeze or cough and flash to the back! Therefore, some scholars have suggested that one of the principles to prevent lower back pain is: take good care of your body, don’t be too tired, let your body rest more, and don’t catch a cold. But is a sneeze or cough that powerful? Yes, sneezing or coughing can be quite stressful, but among the many causes of severe lower back pain, the role played by the sneeze or cough may be: the last feather in the cap of the elephant. Statistics also tell us that people with inadequate core muscle function have a much higher chance of developing degenerative lesions in the spine or lower back in the future than normal people. Physicians also tell us that as long as people are human, they will always experience lower back pain throughout their lives. Perhaps this is the destiny of human beings after standing up from quadrupeds! But just find a way to get these muscle groups to do their job. Whether it’s walking, sitting P, playing ball, or working, as long as these core muscle groups are functioning properly, they will keep our spine in the ideal relative position, and the pressure on the discs, ligaments, and other surrounding tissues will remain in a safe range. So, what is the composition of this iron suit ? As if we have to wear armor in general, they can also be roughly divided into deep and shallow two layers. Hard shell armor is used to resist swords, but before wearing it, between the soft body and armor, it is necessary to put on a layer of padding, although it is a thin piece, but it plays a function can be quite small. The deeper muscles can be said to be the most critical, the deeper muscles mentioned here mainly refers to the transversus abdominis and multifidus. These muscles are small, short, and thin, and they connect directly to the spine, contracting individually or as a whole to maintain the stability of the spine. Most of the problems we experience with lower back pain have a lot to do with the poor function of these deep core muscles. The function of the superficial core muscles is mainly to control the movement of the spine. These more superficial muscles are larger and longer and are not directly connected to the spine, but when they contract, the body (torso) will have forward bending, backward leaning, left and right twisting movements. In our concept, to strengthen the abdominal and dorsal muscle groups to prevent lower back pain is actually positive _, but in the practice of these muscle groups, often the focus is placed in the wrong place, or the practice of the way there are flaws. When this happens, the effect will of course be reduced, and may even cause negative effects. The key is: to wake up the aforementioned deep muscles first.