Core muscles are often heard in fitness, but what are the core muscles?

Core strength, core muscles, you need to strengthen the core, your core strength is too weak, the core is not stable enough" and so on are all we often hear in training or articles, often let us strengthen our core strength, so what kind of muscle does our core strength refer to? Today we're going to talk about that.

Some people may say that the core muscles are not our waist and abdomen? I can work on my core strength by practicing my abs, isn't it easy? It is not denied that the core muscles do include our abdominal muscles, and training the abdominal muscles can also strengthen us and the core strength to a certain extent.

Don't worry, let's look at it specifically, and then analyze.

Let's first take a look at how the encyclopedia defines our core muscle groups, as follows:

The core muscles are the areas that surround the body in the front and back of the abdomen and are responsible for stabilizing the spine, such as the transverse abdominis, pelvic floor muscles, and lower back muscles. The core muscles are mainly composed of rectus abdominis, oblique abdominis, lower back muscles and erector spinae

In the definition of the encyclopedia above, we know that the main core muscles refer to our waist and abdomen, and most of our core muscles also refer to the waist and abdomen strength.

But what I want to say is that in our core training, not only involves the training of our abdominal muscles, often the training of the abdominal muscles is not enough, and the core strength can also refer to all parts of our body, the shoulder can also be said to be the core muscles of our upper body, which dominates our: flexion, extension, abduction, adduction, external rotation, internal rotation, circumference of these seven movements, strictly speaking, the shoulder joint is also our core muscle group, hips, pelvic floor and shoulder blades can also be regarded as our core muscle groups.

Although our abdominal muscles and endogastric muscles do play a very important role in the stability of our core, it does not fully represent our core strength, and we still need to train our core strength from many aspects.

In the end, if we want to effectively train our core, what we need is to train our whole body muscles, slowly build a foundation, not simply refer to our waist and abdomen, we must know that core strength almost includes our whole body muscles, so in the end, we still need to train our whole body to reach a peak of core strength.

Core muscles are the muscle groups that are made up of our rectus abdominis, oblique abdominis, lower back, and erector spinae. These muscles surround your body and are important muscle groups that are responsible for stabilizing your spine. These muscle groups are what we call the muscle groups of core strength.

In general, the core muscles are mainly composed of the rectus abdominis, oblique abdominis, lower back, and erector spinae (psoas) muscles. More broadly, the internal and external oblique muscles, transverse abdominis muscles, multifidus muscles, diaphragm, and pelvic muscles also belong to the core muscles.

The core muscles should be the abdominal muscles and the surrounding muscle groups, and strengthening the core strength can greatly improve the strength of your waist and abdomen, and at the same time improve the stability of your various movements. Scholars identify the core muscles in the lumbar spine-pelvis-hip joint, and believe that the top of the core is the diaphragm, and the bottom is the pelvic floor muscles and hip muscles. Kathl Een R Lust scholars believe that the core muscles include the thoracic cage and the entire spine, and consider the entire torso as the core area of the human body.

From the perspective of the relationship between the lumbar vertebrae, pelvis and hip symphysis and the position of the center of gravity, the range of core muscles is explained.

The transverse abdominis muscle in the abdominal muscles, the stronger the deep transverse abdominis muscles, the more they can support the outer six-pack abs.

Pelvic floor muscles, levator ani exercises can work the pelvic floor muscles.

The diaphragm, the joint volt of the thoracic cavity is done by the diaphragm and other thoracic muscles, and the exhalation and inhalation are related to it.

The multifidus muscle, which functions to keep us standing?

Summary. Second, draped crunches.

This movement requires not only strong core strength, but also the support of many muscle groups such as pectorals, latissimus dorsi, triceps, etc. Like the Dragon Flag, this action should also maintain the tension of the body, and never bow your back.

What are the three major core exercises?

First, the action of the dragon flag is a difficult movement to destroy the work, it can not only train our abdominal muscles, but also dig to strengthen your latissimus dorsi, pectorals, trapezius, quadriceps and so on.

Second, the action of the reed bucket draping crunch not only requires a fairly strong core strength, but also requires the support of many muscle groups such as the pectoral muscles, latissimus dorsi, and the triceps and grinding muscles. Like the Dragon Banner, this action should also maintain the tension of the body, and do not hide the arch of the back.

Third, the backflip is actually not a small Min to watch the backflip, this action is a mess of actions that can be well exercised to the core muscles, but this action also has a disadvantage, that is, you don't necessarily have this action, this action is actually still very difficult.

Hope mine is helpful to you.

Have a great day.

The core muscles are mainly composed of the rectus abdominis, oblique abdominis, lower back muscles, and erector spinae muscles.

Core muscles are the focus of almost all sports, and no matter how strong a person looks, if their core muscles are weak, it is just an empty shelf.

When we talk about abs, we usually refer to: rectus abdominis muscle; Whereas, lumbar refers to the erector spinae muscles.

Both of these belong to the core muscles, but the core muscles are more broadly defined: the internal and external oblique muscles, transverse abdominis muscles, multifidus, diaphragm, and pelvic muscles actually belong to the core muscles.

In addition, if you look at it from a broad perspective, as long as the muscles around the spine can be counted as core muscles, that is, .....The chest, shoulders, abdomen, and legs are also counted.

The core muscles include the dorsal multifidus, erector spinae, quadratus lumbos, and gluteal flexors, and the transverse abdominis muscles, internal oblique muscles, external oblique muscles, rectus abdominis muscles, and iliopsoas muscles on the front, among which the transverse abdominis and multifidus muscles belong to the deep core muscle groups, which are characterized by small, short, thin, and connected with the spine, and the main function is to maintain the stability of the spine.

The nuclear muscles are located in the middle of the body, covering the abdomen, back and pelvic area, in general, the core muscles are commonly known as the abdominal and back muscles, the core muscles are mainly responsible for stable functions, accounting for a large part of the body's muscles, and are the most important muscle groups.

Training Method: 1) Plank:

The plank is the most exercise for the core muscles, don't look at it as just a static action, but when we first started learning, it was difficult to last for a minute, we should try more, let our core muscles tense and let our body be in a neutral and balanced state, insist on training every day, if you can persist to 3-5 minutes or even longer, your training is considered a start, if you can last for more than 10 minutes, then you can consider weight-bearing planks, Using weight training can strengthen your core and strengthen your abdomen, lower back, and pelvic muscles.

2) Plank elbow brace:

This action is similar to the plank, the difference is that it is not a static action, it is more like a push-up, but it is a push-up with elbow support, when this action is done, our abdominal muscles must also maintain a certain tension, and the body must also maintain a certain frequency of flexion and extension when doing it, and it must not be too shaky, otherwise the training is meaningless.

3) Plank rotation: This action is a one-handed support side action, we should keep our abdomen tight before starting the action, our legs and our back should be straight and straight, one of our arms is lifted upwards first, the body rises with the rise of the arms, and then the other side continues to do the same action, alternately completed, the precautions for this action are that we always keep our legs upright when we do it, and cannot bend.

The so-called "core" is the middle link of the human body, that is, the area below the shoulder joint and above the hip joint, including the pelvis, which 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 and conducting force, which is the main link of the overall force, and plays a pivotal role in the activities and exertion of the upper and lower limbs. A strong core muscle group that stabilizes and supports body posture, motor skills, and specialized technical movements during exercise.

So, anyone who has a beautiful posture and strong body control and balance must have a well-trained core muscle group.

Core muscles Core muscles are the muscles that surround our torso, including the abdominal muscles, hip muscles, and muscles that connect to the spine and pelvis. When we move our hands and legs, these core muscles help keep the body stable and can also keep the body upright. Some people call these muscles "power houses."

Because the whole human body is arranged like a chain of movement, and the core part connects the upper and lower parts of the human body, as if it is a bridge. If there is a problem with this "bridge", then it is very likely to cause problems in the upper and lower body and even the entire chain of movement.

Training methods: 1. Squats, deadlifts and their various variants.

Why the three major forces occupy such an important position in fitness is not only their contribution to the basic strength building, but also because they are many joint compound exercises, and the strength is transmitted from bottom to top, and all of this is directed to the core area, so squats and deadlifts can be said to be the best core training.

2. Abdominal wheel movement.

4. Squat and walk with lunges.

5. Barbell and dumbbell lateral flexion.

6. Raise your legs in a L position.

7. All kinds of training on balance ball and balance board.

1. The core muscles can be roughly divided into abdomen, back and hips. Among them: the exercise of the abdominal core muscles: it mainly includes the exercise of the rectus abdominis muscle and the transverse abdominis muscle, of which the exercise of the rectus abdominis muscle can be completed by sit-ups, abdominal rolls and other exercises.

2. Exercise of the core muscles of the back and buttocks: mainly including the exercise of the erector spinae muscles and the gluteal muscles, of which the exercise method of the erector spinae muscles is mainly the rod brace body (lying on the soft cushion, the elbows are placed on the sides of the body, and then the body is lifted off the ground by using the leg strength, and the forearms and toes are used to support the weight of the body.

3 In addition, I would like to tell you a way to work all parts of the core muscles, that is, when you go to the gym, you can use the gym equipment such as the Youwo core machine or CXT body turn.

Strength training mainly includes:

Back: pull-ups (pull-downs).

Chest: Flat bench press (seated chest press).

Legs: Barbell squat (Smith squat).

Shoulder: Barbell press (dumbbell press).

Arms: Barbell curl (dumbbell curl).

Abdomen: Sit-ups (supine leg raises).

Training remarks: Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of one action, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow.

It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training. This allows the muscles to respond better to the resistance generated by the device.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap. By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time.