Supporting the Core Isn't Just Simple, Varied Movements Will Make Your Core Stronger and Sculpt Your Abs
Do you know about core strength? If you are a fitness enthusiast who loves sports, you must have some understanding of it. Core training is the foundation for other training, and if your core is strong enough, it can make your posture appear relatively upright. If you frequently sit or stand for a long time, and feel waist and back pain, including prolonged standing, it may be because your core strength is too weak.
If you can train to strengthen your core muscles, you can better support the upper body, improve bad posture. Moreover, if your core strength is strong enough, it can also improve the performance of sports, making your balance and coordination in sports outstanding. Even your speed during training can be increased, thus improving the performance of sports.
So, do you know what the core area mainly includes? The spinal column, the hip joint, and the abdominal position all belong to the core area. As long as the muscles in this area range are included in the core muscles, the core muscle group includes a wide range. Because of this, training the core can also exercise the abdomen, and if you have requirements for the abdomen, want to make the abdomen flatter, or to sculpt abdominal muscles, you should also exercise the core position.
Of course, before exercising, you must first ensure that your body fat percentage is not too high, otherwise it is difficult to shape the appearance of the abdomen. The core position is very important for other parts of the body, because it determines your sports performance. If the core is strong enough, even when performing other training, you will still feel ample. The basic exercise for training the core muscles is plank support, but only using a plank support is too boring and single, so you can use plank support to do multiple actions, which can give you unexpected effects.
Action one: Support side shift
Extend your arms straight below your body, and use your hands to support the ground, with your legs extended backward and straight, with a distance between your feet, don't let them be together. Ensure that your back to your leg is on a straight line, then extend one arm to the side while spreading your feet and moving one foot to the side. Then move the other arm to the side, and move the corresponding foot closer to the moving foot, re-align the feet, and return to the initial position.
Action two: Side support
This action adopts a side support method, bending the lower arm to support the body. The upper arm bends, putting the palm on the waist. The legs are extended and straightened, the back is straightened, and the abdomen is also tightened. Maintain this posture, keep the body stable, don't shake.
Action three: Side support rotation
The beginning of this action also adopts the side support posture, the lower arm is bent, using the small arm to support the ground, the upper arm is extended upward, on the same line as the lower arm. The legs are straight, without leaving a gap, the waist and back are stable, the abdomen is tightened, and the eyes look up at the fingers of the arm. Then bend the arm back, touch the ground, and move the eyes with the hand, then bend the arm back, and extend the arm upwards again.
Action four: Support hand to knee
Bend down, extend your arms, and use your arms to support at the position below your shoulders. The legs are still extended backward, and the distance between the legs is about the same as the shoulder width, the back and abdomen must be straightened. Then lift your hips up, but fix the position of your hands and feet, lift one arm to touch the knee of the opposite side, then retract the arm to lower the body, return to a plane, and continue to lift the hips, lift the other arm to touch the opposite knee.
The above several actions are variations of plank support, training the core area will be more comprehensive, and it will also make sports more enjoyable. Each action should be done 20-25 times, and each can be done 2-3 sets. Plank support is not simple, doing a variety of actions makes the core stronger and helps sculpt the abdomen.
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