Complete collection of classic movements for core strength training

Core strength training is a very good training method. The core muscles have the functions of stabilizing the center of gravity and conducting strength. However, some people do not understand what the classic movements of core strength are, mainly Russian rotation and plank support. So, what are the classic movements of core strength training? Let’s take a look.

Russian rotation

What is Russian rotation? That is, people sit on the ground, their feet off the ground, and their upper body rotate left and right. The main exercise parts are : Oblique muscles of the abdomen, it is recommended to do 8-12 times in each group, and 3 sets a day.

Bird Dog Style

　　Bird Dog Style, that is, like four-point support, kneel on the ground, touch the ground with both hands, raise your right foot while your right hand rises, lift your left foot while your right hand rises. The target training part of this action is the core whole. It is recommended to repeat 10 times in one group, 2-3 groups per day.

　　Plane support

　Plane support means that the limbs touch the ground. The other parts are located on the ground. The body is parallel to the ground. The exercise area is the core. It is recommended to do it in one group for 20-30 seconds, with a total of 4 groups per day.

Bicycle curls

　　Similar to an air bicycle, that is, the body sits on the ground and pedals in the air, the upper body should also move regularly. The main exercise area is the oblique muscles inside and outside of the abdomen.

　　Lying on your back, touching your ankles alternately

　　The person lies on the ground, bent his legs, and then his left hand After touching the ankle, change your right hand to touch the ankle. The target exercise area for this action is the internal and external oblique muscles of the abdomen.

The hip bridge

This action requires a person to lie flat on the ground, bend his legs, and then use the strength of his hips to make his hips leave the ground. The exercise area for this set of movements is the gluteus maximus. It is recommended to keep it at 15-20 seconds each time, totaling 5 times per set. 3 to 4 sets a day.

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