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

In the previous article, I shared with you three methods for judging core strength, that is, if our core strength is poor, our balance, explosive power, and ability to master movements will all deteriorate.

So core strength is the foundation of fitness. If your core strength is weak, then your fitness progress will be very slow. Only by tempering your core strength well will you progress faster in fitness.

But when it comes to core strength training, many of our players usually only use isolated training methods to train the waist or abdomen, which is not the most effective for core strength training.

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

First of all, when many players mention core training, they often train their 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 strength of the erector spinae. This training action is called isolation action.

But the core muscles are not just the abdominal muscles, or just the erector spinae, but the functional parts composed of four parts of the waist, abdomen, buttocks and legs. Therefore, in order to improve the coordination of the four parts of the muscles, it is necessary to take compound actions .

Compound movements are movements involving multiple muscle groups. For example, we can do abdominal crunches only by relying on the abdominal muscles, but sit-ups require the coordination of the four parts of the waist, abdomen, buttocks, and legs to complete. Therefore, sit-ups are core training compound movements, but curling Abdominals are an abdominal muscle isolation exercise.

As for the training of core strength, there are many movements that we often use, and here are a few specially selected as demonstrations of movements when you choose to train.

deadlift

Sit-ups

plank

Standing Ab Wheel

As for the frequency of core training, many players also make a mistake, that is, to use muscle-building training to carry out core training. For example, after practicing the core today, they will rest the next day.

If we do core training, we don’t need to rest, that is, we need to do core training every day. The reason why we do core training every day is to form the coordinated muscle memory of the waist, abdomen, buttocks and legs. The deeper the muscle memory, the better the core strength. stronger.

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

But it is worth noting that the premise of practicing every day is not to practice too hard. Some people practice to the point where the erector spinae is sore and weak. Injured from overwork.

So for core training, practice for about ten minutes a day, and five minutes for some beginners is enough, and do two or three sets of each movement. There is no need to do more than 30 consecutive sets of an exercise, then you are doing core training with muscle-building exercises.

For example, if you use the abdominal muscle wheel as your core training, then it is enough for you to practice five or six sets every morning. If you practice to the point where the abdominal muscles will collapse when you lie down, then you will be training the abdominal muscles instead of the core train.

The last thing I want to share with you is advanced core training. When you have done the basic training above, we can get started 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 guru, then advanced core training is essential, because the further you go to the back of your fitness, the more difficult it will be, and the more fitness bottlenecks will be.

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 future fitness will be smoother than others, and your progress will be faster.

Here are a few high-level core training moves. After you practice these moves, you will basically get rid of many people with core strength. It will be easy (really) to become a fitness master 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 them for everyone, so now I will share these movements first.

handstand

human body flag

dragon flag

If you understand these 3 core training knowledge points and train in this way, your core strength will improve greatly, your core stability will be stronger, and your future fitness will be smooth.

I am Master Wangwang,

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