People who can practice core strength make rapid progress in fitness. What is the correct way to practice core strength?

In the last article, I shared 3 methods for judging core strength, that is, if our core strength is relatively poor, our balance, explosiveness and ability to get started will be worse.

So core strength is the foundation of fitness. If your core strength is weak, your fitness progress will be slow. Only when the core strength is tempered, fitness will progress faster.

But when it comes to core strength training, many of our players usually only use isolated exercises to train the waist or abdomen, so for core strength training, the effect is not the most powerful.

If you want to improve your core strength faster, you must learn the correct training techniques. Let me share with you 3 knowledge points of core strength training. After you can practice the core, your fitness progress will be very fast.

First of all, when many players mention core training, they tend to train abdominal muscles or erector spinae, but the movements they choose are not very good. For example, some people rely on crunches to do core training, and some people do goat push ups to strengthen the erector spinae, which are called isolation movements.

However, the core muscles are not just the abdominal muscles or the erector spinae, but the functional parts of the waist, abdomen, hips and legs. Therefore, in order to improve the coordination of the four parts of the muscles, compound movements must be adopted. .

Compound movements are movements involving multiple muscle groups. For example, we can only rely on abdominal muscles for crunches, but crunches require the coordination of the four parts of the waist, abdomen, hips and legs to complete, so crunches are core training compound movements, but curling Abdominal is an isolated movement of the abdominal muscles.

For the training of core strength, we often use a lot of movements, here are a few specially selected as the movement demonstration when you choose to train.

deadlift

Sit-ups

plank

Standing Abs Wheel

As for the frequency of core training, many players have also made a mistake, that is, using muscle building training to perform core training. For example, after training the core today, they will rest the next day.

If we perform core training, we do not need to rest, that is, we need to perform core training every day. The reason why core training is performed every day is to form the coordinated muscle memory of the waist, abdomen, hips and legs. The deeper the muscle memory, the stronger the core strength. the stronger.

Therefore, when we usually carry out the above core training, we try to train every day. We can use these core training movements as a warm-up before muscle building training, or as a final finishing project, or even as a morning exercise project.

But it is worth noting that the premise of practicing every day is not to practice too hard. Some people practice to the extent that the erector spinae is sore and weak. This is actually not right. Your single damage is too great. If you practice every day, the muscles will be damaged. Overworked and injured.

Therefore, if you do core training, you should practice for about ten minutes every day. Some beginners practice for five minutes. Do two or three sets of each movement. There's no need to do more than 30 sets of a single movement in a row, then you're doing core training with muscle-building exercises.

For example, if you use the abs wheel as a core training, then you can do five or six sets every morning. If you train to the point where the abdominal muscles will collapse while lying down, then you will become abs training, not core. train.

The last thing I want to share with you is the high-level core training. After you have completed the above basic training, we can start with more advanced core training. Advanced core training can make our fitness progress faster.

If you plan to exercise for a long time and have the determination to become a fitness giant, then high-level core training is essential, because the later you exercise, the more difficult it will be to exercise, and the more bottlenecks you will have.

Only super tenacious core strength can reduce the difficulty of fitness and make fitness bottlenecks less. Therefore, if you exercise high-level core training, your fitness will be smoother than others in the future, and your progress will be faster.

Here are a few high-level core training movements. If you practice these movements, you will basically get rid of a lot of people in core strength. It will be easy (really) to become a fitness giant in the future. Of course, there are more advanced core training methods, but because my own level is relatively limited, there is no way to demonstrate it for everyone, so I will share these moves first.

handstand

human body banner

dragon flag

If you understand these three core training knowledge points and train in this way, your core strength will improve greatly, your core stability will be stronger, and your fitness will be smooth in the future.

I am Master Wangwang,

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