When we usually exercise, most of us prefer to exercise arms, chest muscles, abdominal muscles, etc., but ignore the training of core strength muscle groups. The strength of this core strength muscle group represents your ability to perform movements. So what do you think are the training methods for core strength muscles? Let’s go take a look below!
Core strength muscles
The core muscles are composed of the rectus abdominis , transversus abdominis, back muscles, obliques, lower back muscles, erector spinae, pelvic floor muscles and cross pelvis, and the muscles around the hip joint, gluteal muscles, hip rotators, and hamstrings are also core muscles of the human body. group.
What are the training methods for core strength muscles?
1. Sumo deadlift
Everyone must have it in the gym Have you ever seen a deadlift where the feet are opened much further than the shoulders? In fact, this is the sumo-style deadlift. It emphasizes the training of the quadriceps and thigh adductors more than the traditional deadlift. Just because the stance is wider and the forward movement distance of the hips is shortened, the lower back is lowered when squatting. The stress will also be reduced, and you can focus more on strength training of the buttocks and legs.
2. Squats
Everyone should be familiar with this movement. As long as lower body training is mentioned, it will not be missed. The main muscle groups trained are still focused on the quads. Head, biceps femoris, gluteus maximus and calf muscles. When preparing for the movement, open your feet shoulder-width apart, point your toes slightly outward at 30 to 45 degrees, and point your knees towards the direction of your toes. When lifting the bar, place the barbell on your upper back (trapezius) and tighten your shoulder blades, with the hip joint as the After inhaling, start squatting. Keep your back in a straight line and do not round your back. Keep your head, neck and spine in a straight line. Squat down until your buttocks are lower than your knees and feel the force of your buttocks and legs. Then maintain the original position and use your buttocks and legs. Use force to push the barbell back up to the starting position.