Core strength training 12 moves to help you build a strong core strength

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Core strength training is the best way to train muscles, and the parts of different exercises are also different, but as long as these exercises are done, we can have a beautiful and perfect body. There are a lot of movements, but only by persisting can it be effective. Let's take a look at the 12 movements of core strength training.

Core strength training 12 moves to help you build a strong core strength

1. Standing knee lift
Stand with your hands raised shoulder-width apart, raise your left knee as much as possible, hold it at the highest point for about three seconds, then slowly lower it, change your right leg, with the same action, exhale when lifted, and inhale while dropping.
2. Side-lying scissor legs
Lie on the left side, support the head with the left hand, support with the right hand, raise the right leg as high as possible, keep the body on a vertical surface, hold the highest point for 3 seconds, and then fall back to exhaustion and then switch to the right side, the same action.
3. Russia turn around
Sit, cross your hands, lift your knees, lift your feet off the ground, turn in the air, touch your right knee with your left elbow, and touch your left knee with your right elbow, and be exhausted. Keep your feet off the ground during the process of attention.
4. Lying on your side and raising your hips
Lie on the right side, with your right elbow resting on the ground, your left hand akimbo, the torso and the leg are on the same plane, the left leg is superimposed on the right leg, raise the hip, keep the body straight, then slowly drop, do it on one side ten times, and then change to another side.
5. Crunches
Bend your knees, cross your hands on your chest, roll your abdomen, and bring your elbows close to your thighs. Note: JR is not good for a lumbar injury. Just be cautious. Just do this halfway and keep your back against the ground.
6. Lie on your back and raise your legs
Lie on your back, put your hands under your hips, and your head slightly off the ground (this can exercise your neck muscles), straighten your legs, straighten your ankles, and keep your heels about 15cm above the ground. Do not bend your knees. Slowly raise your legs to about 45 degrees to the ground. After holding for 3 seconds, lower your leg.
7. Lie on your back and swing your leg up
The starting position of the supine position is the same as the above picture, the difference is that the legs are lifted apart while keeping the other leg in the starting position during the process. This is something that cannot be ignored in strength training.
8. Lie on your back and split your legs
The starting position of the supine position is the same as the above picture, the difference is that the upper one is the raised leg, here is the split leg, open as much as possible, and then close. The name of this action in the original text is "hello darlings". Female JR should practice it well, you know the effect.
9. Supine bicycle
Lie on your back, hold your head in your hands, fully flex and extend one leg, about 10cm-15cm from the ground, and bend your knees to your chest on the other leg, try to reach the elbow on the opposite side, then start the movement of lying on your back, retract your legs, and straighten the other side. One leg, go to the opposite elbow. Attention should be paid to ensure that the stretched leg is fully straightened and then retracted, and to ensure that the movement is slow to achieve the maximum exercise effect.
10. Crossing
Lie on your back, with your hands open, palms down, your legs straight up to the sky, 90 degrees to the body, and your head slightly off the ground, then place your legs to the right on the ground, forming an L shape with your body, but lift up before your legs touch the ground. Rise, return to the starting position, and then do the same action to the other side. If you find it too difficult, you can complete the same action with your knees bent.
11. Land swimming
Lie on your stomach, stretch your hands forward naturally, raise your right leg and left arm as much as possible, hold for 3 seconds at the apex, slowly lower it, and then raise your left leg and right arm in the same posture. Key points: Keep your torso close to the ground during the whole process, and lift your head slightly to balance the whole body.
12. Superman takes off
Lie on your stomach, stretch your hands forward naturally and raise your arms and legs upwards at the same time, leaving only the torso and hip joints against the ground. Stay at the apex for 3 seconds, feel the muscle contraction in the lower back, and then slowly lower it. You can also open your hands in the starting position and make them 90 degrees with your body. In the original version, it is described as THE FLYING JESUS. The flying Jesus can exercise the upper back at the same time, which is more difficult. JR who has a back injury should practice this movement more.

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