Today, the concepts of “core strength” or “core stability” are becoming increasingly popular in the fitness industry. They are often found in various fitness miscellaneous articles or articles. Its popularity is directly related to modern life, where automated production replaces manual work, computers and soap operas make people less and less active, so the muscles that support our bodies and protect us from injuries during exercise are getting weaker, in other words our core stability is decreasing. In health clubs, coaches come into contact with a lot of guests who have posture and body image problems and whose sports performance is affected. This article will introduce some ways to enhance the core stability of members through instability training. What are core muscles and core stability First of all, we need to explain what are core muscles. The core muscles are the muscles that surround our torso, including the abdominal muscles, hip muscles, and the muscles that are linked to the spine and pelvis. When we move our arms and legs, these core muscles help keep the body stable and also keep the body upright. 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 the pressure in the abdomen as well as assist in contracting the transverse abdominal muscles, thus playing a stabilizing role. The sensation 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. The benefits of core stability (a) Core stability and movement In all sports, balance and overall muscle development are very important, and core stability is very helpful to all athletes. For example, strong arms and legs are important when swimming, but a strong core is essential for strenuous movement of the body. Or imagine the moment a tennis ball is hit, when the muscles that help stabilize and control the body’s movement are the core muscles. Some sports require a high level of core stability, such as mountain biking and skiing, which require good body balance. Some sports with body n collision, such as rugby, soccer or field hockey, also require good core stability. Instability training can enhance athletic performance Recent studies have shown that training with unstable surfaces can enhance the stimulation of core muscles and improve physical stability, and Rutherford and Jones suggest that training with exercise balls can improve the synergy between the assisting and stabilizing muscles. (1) In addition, studies at Ivy League universities have shown that short-term core training with exercise balls can result in better trunk balance and muscle stimulation, improved proprioception and coordination than training on a flat surface. (2) The nervous system can be better stimulated to control the body during exercise. Of course, in training, it is not enough to train core stabilization, because many sports programs require speed and explosive power, which mainly requires the contraction of fast muscle fibers in the body. But generally core stability training is used in a slower, more controlled manner, and this can be trained mainly to slow muscle fibers. So instability training can not be used to train for strength and explosive power. Researchers recommend that strength and stability training should be combined. Because most sports programs require a combination of both to have better performance. Core stability is also important in everyday life: it maintains body posture and prevents injuries when holding heavy objects, such as heavy shopping bags or ironing clothes. Around the world, 80% of adults experience low back pain, and it has become a major factor in missed work. As long as these core muscles are functioning properly, our spine will remain in the ideal relative position, and the pressure on the discs, ligaments and other surrounding tissues will remain within a safe circumference, so that it is difficult for low back pain to find us. Australian scholar Hudgus Paul described the core muscles as the body’s natural iron jacket, and it’s true! The use of instability training to improve core stability So what kind of exercise can be called instability training? There are actually many, such as single-leg exercises, unilateral exercises, exercises using unstable surfaces (such as exercise balls, balance mats, foam rollers), and closed-eye exercises. This article will introduce several instability training: 1, balance mat stand Balance mat for plastic inflatable mat, due to the air inside, so if there is no tightening of the core muscles, it will be difficult to maintain a stable stand on it. After a period of practice, if you can already stand more stable, you can close your eyes, so the stimulation of the proprioceptive nerves will be more intense, will bring more challenges to the core stability. The following chart: (Note: in the use of balance mat training, can not wear shoes to step on the balance mat) 2, single-leg squat single-leg stand, hip flexion down squat, knees do not exceed the toes. Keep C landing foot full foot from start to finish do not leave the ground. If you want to increase the difficulty again, you can stand on the surface of the bending instability. The following figure: 3, the ball support arrow squat will be placed on a leg on the ball, calf parallel to the ground, the other leg forward. Then tighten the abdomen and do the arrow squat, taking care that the knee joint does not exceed the toes. The back leg should be relaxed and the knee joint flexed. This action can also be placed on the plate, and then the front leg stands on the balance mat to do the arrow squat action. The following figure 4, balance cushion squats will be placed on two balance cushions and hip-width position. Put your feet in the middle of the balance plate. Squatting movements, knees toward the toe position squat, do not inward or outward, knee joints do not exceed the toe, thighs and the ground parallel or slightly higher than the parallel position. Straighten the back and core muscles. As shown in Figure 5, kneeling position to control the balance Kneel on the mat, one of the knees on the balance pad, tighten the core muscles. Lift the other leg and the opposite arm, keeping the pelvis neutral and not tilted. Control the balance of the body, hold it for a while and switch to the other side. As shown in Figure 6, balance mat push-ups Place the balance mat on the floor at the same width as your shoulders, put both hands on the center of the balance mat, and perform the 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. As shown in Figure 7, fitness ball push-ups Two hands open 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 elbows on the ball to reduce the difficulty, or can be two feet apart wide. When falling, do not let your chest touch the ball. When you get up, don’t overstretch your elbow joints and keep your body in a straight line from head to toe. Tighten the abdomen, do not collapse the waist. The following chart: 8, kneeling ball balance abdominal tightening, hold the ball with hands, control the body stability, kneeling on the ball, while tightening the thighs, crossed hands in front of the 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 has a controlled drop to restore. As shown in the figure: 10, balance mat balance sitting on the balance mat, with tailbone support to maintain balance. 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 improve the core stability of the purpose. Whether in daily life or in competitive sports, the stability of the core should not be neglected. As a coach, through this article, you can master some core stability training principles and use your creativity to develop more training movements to better help your members.