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The term core training is often considered synonymous with abdominal training and is often mentioned when talking about someone with a strong, well-defined abdominal muscle (also known as a strong six-pack abs).
However, the core training content goes far beyond exercising the abdominal muscles. In addition, some people work hard to exercise the core of the body by doing a variety of complex balancing exercises on a wide variety of fitness equipment. In fact, core training is much more meaningful than six-pack abs or balance training. The core muscles do include the abdominal muscles, as well as the muscles on the front and back of the glutes and torso. The balance of the body is also attributed to good core control.
This is not, the core basic training will be done in 20 minutes! Exercise the core, this group of actions quickly practice!
20 minutes core practice
warm up
3~5 minutes
Limit intermittent action 14
4 minutes
Kneeling and cross-legging
Stand with your feet apart in parallel, the same width as your hips, and your toes forward (see Figure a). The body is falling and the center of gravity is on the right foot, keeping the support leg muscles tight. The left leg steps backwards, and the left forefoot is placed on the ground, on the right side of the body. The body is down to the right leg and the thigh is as parallel as possible to the ground, making maximum hip flexion and bending on both knees (see Figure b). The abdominal wall is contracted and the core muscles are tightened to keep the spine stable. Then got up and returned to the standing position, and the left foot retracted parallel to the right foot. Change the other side leg and repeat the action.
Mixed intermittent action 12
4 minutes
Semi-circle bicycle belly (left and right)
Sit on your back, pull your left knee to the chest, and stretch your right leg so that your left foot is aligned with the straight knee of your right leg (see Figure a). The tip of the two fingers is placed behind the ear, at the bottom of the skull, with the elbow facing outward. Flex the body to the center of the body and touch the right knee with the elbow of the left arm (see Figure b). The shoulders and head tribes reach the ground, straighten the right leg, and pull the left knee toward the chest. Continuous exchange action - the right lap is touched with the elbow of the left arm, then the left lap is pulled while the upper limb is dropped to the ground. The legs are alternated. Only the right knee touches the elbow of the left arm, and performs a half-turned bicycle movement to the right side, but the leg conversion needs to be completed each time. Use your left knee to touch the elbow of your right arm and perform a half-turned bicycle movement to the left side and repeat the exercise.
Complete bicycle belly
Sit on your back and pull your knees to your chest (see Figure a). The tip of the two fingers is placed behind the ear, at the bottom of the skull, with the elbow facing outward. Flex the body to the center of the body, touch the right knee with the elbow of the left arm, and extend the left leg (see Figure b); then pull the left knee to the chest, touch the left knee with the elbow of the right arm, and stretch the right leg. The legs are alternated, as described in the semi-squat bicycle roll action. Continuous exchange action - the right lap pulls the elbow of the left arm and then the left lap pulls the elbow of the right arm. Continue to exchange exercises, pulling the right arm elbow to the left knee and the left arm elbow to the right knee. Accurate foot and knee contact to make the front core and abdomen tighter.
Mixed intermittent action 9
4 minutes
Logging squat
Stand with your feet apart, the spacing is slightly wider than the hips, hands clasped together, and lifted up. The body is in a deep squat posture, and the arms (holding the hands in a folded position) are extended to the outside of the left knee to rotate the body or spine as small as possible (see Figure a). You can also use the body to jump up, raise your forearms with both hands, drop to the knees, and squat to increase the strength (see Figure b). Complete the action as specified, then change to the other side to practice.
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