3 basic core strength training moves

What is core strength training? That is, relatively concentrated strength training, which can better train our muscles. It also requires us to spend more effort to complete the movements. Generally, the exercise time will not be too long, but the effect is more obvious. Let’s take a look at the 3 basic core strength training movements.

1. Russian rotation

Russian rotation movements First of all, we need to sit on a yoga mat to complete the movements, and lean back slightly, just like preparing for sit-ups. Our feet are off. Open the ground, first in a bent knee state, and then use our waist to exert force, so that our hands can be placed left and right, so that our body will have a rotating action and sway left and right. Persist this action 30 times in a group, and you can perform three sets of actions a day.

2. Alternate touching ankles on your back

Looking on your back, and you will first need to lie on your back on a yoga mat to complete this action. At this time, our feet are touching the floor, use your hands to do the lying on your back, and touch me with force Our left ankle, and then use our right hand to touch our right ankle, and perform this action alternately on both sides. Complete 30 times each in a group, and you can perform 3 to 5 sets of movements a day, and you can complete the movement intermittently.

3. Plank crawling

The plank crawling movement is difficult. First of all, we need to prepare on the ground according to the standards of plank support. We need to use our elbows to move forward or backward like animal crawling, while our steps follow our If your hands do not move forward or backward, the movements can be carried out slowly. Note that this makes our body always parallel to the ground, the hips cannot be raised, and the waist cannot be sunken. Keep this movement all the time and keep crawling for 30 seconds into a set.

The above movements are relatively basic core strength training movements. If we can persist for a long time, it is very effective for us to train our muscles. Although the movements are difficult, if we persist, we can achieve very good results.