With "Du Niang", we can see that the explanation of core muscle group is that 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. It is a whole composed of waist, pelvis and hip joint, and contains 29 muscles.
Simply put, the core strength can basically be understood as abdominal muscles+lower back (waist)+buttocks. Therefore, in the gym, when private teachers bring members, especially zero-based members, they usually start from these parts.
Understand what the core muscle group is, and then
First of all, the core muscle group covers most important muscle groups of the human body and is the most important part of strength training.
Secondly, the core muscle group plays the role of stabilizing the center of gravity and transmitting strength, is the main link of the overall force, and plays a decisive role in the activities and exertion of the upper and lower limbs.
In addition, strong core muscles play a stabilizing and supporting role in body posture, sports skills and special technical movements in sports.
Therefore, some people we see with graceful posture, strong body control and balance ability must have well-trained core muscles.
Because the core muscle group is probably abdominal muscle+lower back (waist)+buttocks, many actions covering these parts can be trained to the core muscle group, such as squat, hard pull, flat support and so on.
First of all, I'll introduce you to the essentials of several common actions.
1, squat with bare hands
Action essentials:
1) Squat your hips back. Imagine a stool behind your hips and sit on it.
2) Stretch your arms forward, keep your balance and keep your back straight (not relaxed).
3) Ensure that the knee joint and toe are in the same direction, and do not over-flex or externally rotate the knee joint.
4) Squat as deep as possible until the thighs are parallel to the ground or lower than the ground.
Please pay special attention to:
Don't bow your back. At first, your partner had better look in the mirror to see if his back and calf are parallel. If not, then this action is wrong, either behind the bow or leaning back.
Knees should not exceed toes, that is, try to squat backwards, not ordinary squats. If the knee exceeds the toe, then this action is wrong.
Step 2: Step forward and squat down.
Action essentials
1, sink your hips, bend your knees on your hind legs and squat down until your knees are close to the ground.
2. When squatting, the front legs and knees should not exceed the toes, and the body center of gravity is between the legs.
Don't lean forward when standing, keep upright.
3. Try to slow down your body as much as possible in the descending stage and use force quickly when you get up.
Please pay special attention to:
There are two 90 degrees, the front legs and knees are bent 90 degrees, and the rear legs are also 90 degrees. Don't let your knees go forward beyond your toes.
The upper body is straight, in line with the hind legs and thighs, and cannot contain the chest, lean forward or lean back.
These are the most basic movements, and many other movements are extensions of these movements, such as squat with weight, squat in Bulgaria, squat with front span, squat with oblique back step and so on. But no matter how you change it, the essentials are the same, so if you master these essentials, you can change your movements after you have a foundation.
I wanted to introduce abdominal muscle training to you again, but the animation couldn't be uploaded, so I changed it to the next update.
Next, introduce to zero-based friends how to use fitness app for training (take keep as an example).
It is not recommended to choose too difficult movements at the beginning of fitness. You should first choose some basics to adapt, such as: introduction to abdominal muscle training, introduction to push-ups, introduction to squats, zero-based adaptive training, and HIIT adaptive training on KEEP.
Personally, if there is no foundation at all in the early stage, zero-based adaptive training and HIIT adaptive training can be put behind, and abdominal muscle training, push-ups and squats can be practiced first. Because it is necessary to master the essentials of each action first, and then do it persistently, zero-based adaptive training and HIIT adaptive training are actually similar to the patchwork and cycle of actions, so the foundation is still on each action.
In fact, if you master the basic movements, you can assemble the cycle yourself, which is why you haven't practiced with keep after you bought the barbell. Some movements are practiced too many times, and they can't stimulate muscles, and then they feel bored.
What kind of intensity is more effective for each exercise?
First of all, you can choose two parts for each training. I suggest that you should have abdominal muscles every time you train. For one thing, abdominal muscles are an important part of the core, and for another, it is easier to see the effect. And the training of abdominal muscles must be put at the end.
Secondly, each part can choose 2-3 movements, and each movement should be done in 3-4 groups, and the number of times in each group is 8- 12 times. For example, for leg and hip training, you can squat in 4 groups, each group 12 times, and squat in 3 groups, each group 12 times.
If you are a novice according to keep, you can choose two parts: squat into the water and abdominal muscles into the water.
Finally, you must choose the training intensity that suits you. Some of the strengths mentioned in this article, some friends may not be able to persist, and some feel inadequate, because everyone's physique is different.
So what is right for you?
After each group of movements, I feel exhausted, and I can stick to the next group after a short rest. You can feel the stimulation of muscles when you practice. If you don't feel tired and your muscles don't feel pain at all after the whole exercise, then the training intensity is not enough and the effect will not be great.
Of course, you can't choose too hard. A group of movements is too difficult to adhere to, which will seriously dampen enthusiasm and make it more difficult to adhere to in the future.
Update here today, I hope everyone can have a good figure.