What exercises strengthen the core in depth?

For everyone to sort out a set of strengthening training on core strength, core strength is particularly important for exercisers, whether you are up, up, upturn, jump, squat, running, etc., you need strong core strength to regulate the strength of all parts of the body, it can be said that no matter what you do any exercise is inseparable from the support of core strength, core strength is to stabilize the balance of the torso in the exercise, stability, etc., if an athlete ignores the training of core strength is very dangerous, If the exerciser does not strengthen the core strength training, it will easily cause sports accidents and injuries, because the core strength is the bridge connecting the upper and lower forces of the body.

If the core strength is insufficient, then this bridge is a broken bridge during training and cannot fully combine the upper and lower forces of the body, so that the body will not be able to control the cooperation of the upper and lower forces stably when you exercise, then the quality of the exercise will definitely decline, and the body will not be able to control its own stability, then it is easy to cause training accidents, for example, when your core strength is insufficient or the core strength is "exhausted", the body will obviously appear uncoordinated movements of the upper and lower parts of the body. Therefore, if every runner wants to enhance the stability of the body when running, then it is necessary to improve the core strength, which can not only enhance the stability of the body and the coordination of strength, but also better protect the waist.

Core strength and upper limb strength, flexion and extension hip strength, knee strength and become the four major strength areas of the human body, it is very important, all activities of the body are inseparable from the core strength, so we must strengthen the training of core strength, this group of training actions for everyone, has a strong core muscle strengthening effect, if you want to strengthen the core strength, you must pay attention to the training of the lower back, abdominal muscles, and buttocks during training, only the basic strength of these parts is all improved, Your core strength will be significantly improved, so everyone should not only focus on the training of the abdomen, but also pay attention to the training of the lower back and hips.

The following is a total of 7 core muscle training movements, do 2-3 sets of each movement during training, each group does 15-12 reps, each group does 60 seconds of rest, and each movement does 120 seconds. The difficulty coefficient of this action is not particularly large, as long as you refer to the action chart during training, of course, it is not enough to strengthen the core strength, in order to make the core strength get a huge improvement, the trainer also needs to pay attention to the training of hip strength, hip strength is the most basic support of core strength, so we must not ignore the training of the buttocks.

The first movement can be a straight-legged deadlift, when you deadlift, you can exercise your core strength very well, and then let the muscles explode a sense of strength, the second movement is a seated flexion and extension, which can be a good way to exercise your core strength in depth, so that the whole muscle bursts into strength.

Three core training movements to deeply strengthen the core and mobilize the muscles of the whole body to improve body coordination.

Pull-up. Pull-ups work muscles throughout the body, especially in the back. Long-term insistence on exercise, able to practice the first inverted triangle.

Walking in a positive step, the most exercised in each military training is walking in a positive step, and I think it can deeply strengthen the core strength.

Core fitness, hip and leg training.

Lie on your back, bend your legs, the soles of your feet are opposite, your knees are separated, your hands come to the back of your head, exhale and curl your abdomen, your elbows touch your knees, inhale and land, repeat 10 times Movement 2: Article **3 Lie on your back, put your hands on the back of your head and lift your legs off the ground, bend your right knee, alternately straighten and bend your legs Repeat 10 times Movement 3: Essay **4 Lie on your back, put your hands on the back of your head and lift your legs off the ground, lift your right leg up and down alternately, and repeat 10 times Movement 4:

Article**5Sit, lift your legs off the ground, pull your instep together, lean back back, extend your chest, pat your hands up and down on both sides of your thighs, repeat 20 timesExercise five: Article**6Sit, lift your legs off the ground, bend your knees, exhale with your hands on both sides of your legs, back down, legs straightened, forward and down, repeat 10 movementsSix: Article**7Come to elbow support, inhale, lift your hips, exhale up, return to elbow support, return to elbow support, repeat 10 movements, pure seven:

Article **8 comes to the four-legged bench pose, palms aligned shoulders and feet on the ground, knees off the ground and hips twist alternately left and right to repeat 10 movements eight: article **9 comes to four-legged bench pose, palms aligned shoulders and feet on the ground, knees off the ground and hips down to the right, the right side touches the ground and then changes sides, repeat 10 movements nine: article **10 comes to the elbow board support, then turns the body to the outside of the right foot to the ground, the legs are folded together to keep 5 breaths, change sides action ten:

Article**11Lie on your stomach, bend your knees, touch the soles of your feet, fold your hands under the tip of your nose, inhale and lift your chest, exhale and lower and repeat 10 timesExercise 11:Article**12Lie on your stomach, bend your knees, touch your hands under the tip of your nose, inhale and lift your knees, exhale and lower and repeat 10 timesMovement 12: Article**13Lie on your stomach, bend your knees, touch the soles of your feet, put your hands together under the tip of your nose, inhale and lift your knees and chest, exhale and lower and repeat 10 times.

The first action, plank.

Keep your body in a prone support position, in a straight line, tighten your core, and repeat for 3-4 sets, preferably for 30-60 seconds.

In the second movement, the goat stands up.

Lean your lower body on the instrument, keep your back upright, avoid hunching over, slowly lower your waist, let your upper body gradually parallel to the ground, perform this movement 10-15 times, repeat 3-4 sets.

The third movement, side support crunches.

01 Core strength refers to the strength of the muscles in the torso of our body, including the abdomen, lower back and other parts of the body. Core strength plays an important role in stabilizing our bodies and reducing sports injuries.

02 The first movement is plank, this movement does not require the trainer to have a fitness foundation, it is suitable for both men and women, adjust the training time according to their own situation, and you can perform more difficult movements after you are proficient.

03 Sit-ups, the most basic abdominal training movement, the abdominal muscles must be continuously tightened. This avoids injuries and improves the quality of training.

04 Leg lifting is also an abdominal muscle training method, which can exercise the core muscles and leg muscles by lifting the legs, and the back must be close to the ground when performing this training to avoid injury.

05 When training, you must try to practice until you are exhausted, so as to get the best training effect and achieve twice the result with half the effort.