Affected by the popular culture of fitness, “core training” has long been a hot word. It can be said that without good core training, it can not be regarded as true functional training.
The so-called “core”, that is, the middle part of the human body, is the area below the shoulder joint and above the hip joint, including the pelvis. It is a whole formed by the waist, pelvis and hip joint. The nuclear myocardium can be divided into two categories: one is the stable muscle, which is responsible for maintaining the spine and the pelvis, maintaining the position of the muscles and joints, keeping the trunk stable while exercising; the second is driving the muscle, which is responsible for the twisting, rotation, flexion and extension of the trunk. The core muscles are responsible for the dynamic connection of upper and lower limbs. The stable core helps to improve athletic performance, maintain good posture and reduce sports injuries.
Want to know how your core strength, here is a simple test method: do more than 5 push-ups (women can take squats), or 1 minute flat support, see if the head, spine, hips and lower limbs can be maintained in a straight line . If it cannot be done in standard action, it means that the core muscle strength exercise needs to be strengthened.
There are many ways to train core strengths, such as: flat support, push-ups, hip bridges, V-supports, etc. Core training can also increase difficulty by changing the position of the limbs or by means of instruments, such as using yoga balls to provide unstable support, which can enhance the stimulation of the core muscles and improve the synergy between the assisted muscles and the stable muscles. Compared to training on the ground, this can achieve better trunk balance and muscle stimulation, improve proprioception, coordination, stability and neuro-muscle control. Here are a few ways to train your core strength with a yoga ball.
1. Yoga ball elbow support abdominal bridge. The elbows are supported on the yoga ball, and the two toes and heels are combined, and the movement standard is the same as the freehand flat support. 30~60 seconds/group, each training 2~3 groups.
2. Yoga ball belly. Place the yoga ball on the hips and hips, flex the knees 90 degrees, and roll the belly while keeping the yoga ball stable and the pelvis in neutral position. You can increase the difficulty by changing the position of your hand. 10~15 times/group, 2~3 groups each time.
3. Kneeling, place the yoga ball under the shoulder, place the forearm above the ball, keep the pelvis and neck neutral, and roll forward. When you roll, the hip moves forward and then slowly returns to its original position. 10~15 times/group, 2~3 groups each time.
4. Yoga ball bridge knee flexion and extension. On the back, the heels are stepped on the yoga ball, the head and shoulders are on the ground, the hands are placed on the side of the body to maintain balance, and the yoga ball is pulled back with both feet when the knee is bent, so that the pelvis is raised, and the knee is turned back 90 degrees and then the knee is moved back. The spine is straight and stable. 15~20 times/group, 2~3 groups each time.
5. The yoga ball is half a wall against the wall. Place the yoga ball between the wall and the back. The feet are shoulder-width apart. The arms are naturally flat on the chest, the chest is raised, the back is straight, the calf is perpendicular to the ground, and the knees are slowly bent down to 90 degrees. Move back and keep your body stable. 15~20 times/group, do 2~3 groups each time.
6. Straight leg down V. Push-up position, arms supported on the ground, slightly wider than the shoulders, feet together, placed on the yoga ball, hips to 90 degrees (knee joints can be slightly flexed), the body is inverted V-shaped, feet with yoga ball rolling When you keep your torso stable, then stretch it to your body level and don’t collapse. 10~15 times/group, 2~3 groups each time.
Readers are advised to keep the body posture in the exercise, the movement is stable and smooth, and pay attention to the breathing (extraordinary exhalation). According to your own exercise goals, you can use targeted exercises to stimulate different target muscle groups. It is also possible to adjust the number of exercises and the number of groups according to the exercise ability, or to increase the difficulty or increase the strength with dumbbells and elastic bands. Since the yoga ball provides unstable plane training, it is important to pay attention to safety and avoid injury when performing difficult movements.