Core strength training is a classic method. Core strength is the hub of the body's muscles, and it is the key to affecting the body's athletic ability. But many people don't know what the core strength training exercises are. The main ones are Russian twist, bird-dog pose, plank support and other movements. So, what are the core strength training exercises? Let's take a look below.
What is a Russian swivel is that a person sits flat on the ground, with his feet off the ground, and his upper body rotates left and right. The main exercises are: the oblique muscles. It is recommended to do 8-12 times for each group, and do 3 groups a day.
Bird and dog style
Bird-dog movement is like a four-point support. Kneel your feet on the ground, touch the ground with your hands, raise your right foot while raising your left hand, and raise your left foot while raising your right hand. The target part of this exercise is the core as a whole. It is recommended to repeat 10 times as a group, 2-3 groups a day.
Plank support means that the limbs touch the ground and the other parts are separated from the ground. The body is parallel to the ground. The target exercise part of this action is the core as a whole. It is recommended to do one group for 20-30 seconds, a total of 4 groups per day.
Similar to an air bike, that is, when you sit on the ground and step on the bike in the air, your upper body must move regularly. The main exercise site is the abdominal internal and external oblique muscles.
Lying on your back and touching your ankles alternately
The person lies on the ground with his legs bent, and after touching the ankle with his left hand, he switches to touch the ankle with his right hand. The target exercise part of this action is the abdominal internal and external oblique muscles.
This action requires a person to lie flat on the ground, bend the legs, and then use the strength of the buttocks to move the buttocks off the ground. The exercise part of this group of movements is the gluteus maximus. It is recommended to keep it for 15-20 seconds each time, 5 times in each group. 3~4 groups a day.
Proper fitness exercise is harmless to our body. Adhering to regular and appropriate exercise can not only make our body stronger, but also increase our body's physical resistance and happiness. However, often many people can't keep exercising, there are always various reasons. Now in life, the 5 most common reasons to give up fitness, how many have you hit?16736801
Boys like fitness very much. We can see that most of the people who run in the gym or on the street are mostly men. Although fitness is very good, we also need to know that fitness should be moderate. Excessive fitness is harmful to the body. So do you know the dangers of men’s over-fitting? Let's go to the fitness knowledge place to take a look!21298387
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