Anti-stretch core strength training: Fitness ball turns!

Anti-stretch core strength training: Fitness ball rotates!

　　Core stability is a very important factor in exercise training. No matter what training you do, only when the core is stable can the strength of the limbs be transmitted smoothly. Only when the core is stable can your spine be better protected and not injured!

　　Core stability is simply: maintaining the ability to neutrally stable spine during exercise without deformation. This ability requires cooperation and coordination between multiple muscle groups, not the ability of a certain muscle

　　When there are unstable factors from the outside during exercise try When taking the spine away, we need to use core strength to stabilize the spine's resistance, maintain normal arrangement of the spine, avoid injury, and better power transmission!

　　For example, in push-up training, your spine needs to fight gravity! If you do not have enough core strength to maintain the neutral position of the spine, it will cause a bad posture of hunchback and waist collapse! Not only are you prone to injury, but your upper limbs will also be inducing problems when performing movements, and the movement will become extremely difficult!

　　In core strength training, a fitness ball (resistance ball) is a A very great tool, which has always been very popular in the field of training. For improving core strength, the unstable characteristics of the fitness ball can increase the micro-sum of the core muscles to improve the training effect. It has miraculous effects on improving core stability!

　　Today I will introduce a simple fitness ball core strength training action: Fitness ball rotation

　　This action is similar to a plank support, which can well train our spine anti-extension core strength!

　　Movement requirements: Tighten the core, resist external forces to prevent the spine from being superextension, especially the lumbar spine superextension. Anti-extension It is an important part of the core development, lumbar spine and pelvic stability.

　　Movement process:

　　Kneel on the cushion. Push-up position, stretch your hands straight on the fitness ball, tighten your abdomen, tighten your butt, and keep your spine neutral! The torso is stable!

　　Then turn your elbows and roll the fitness ball back and forth to create unstable factors

　　Note: During the whole process, your torso needs to be like a steel plate, and do not move any movement! Your core muscles are maintained in a tightening state of equal length and will not be lengthened or shortened, so when your torso has any flexion and extension, you have already made a mistake.