Core strength-resistant core strength training!

Practice the mermaid line on the side of the body? Maybe you have practiced it wrong!

The core function lies in the emergence of "Resistance Actions". In order to train the mermaid line and vest line, many people recommend lateral flexion of the external oblique muscles or flexion of the external oblique muscles on the bench press stool. The lateral abdomen is repeated to perform flexion of the lateral abdomen

The movement is as follows:

I know that many people will practice this movement in the gym to exercise the external oblique muscles (mermaid line)

However, in the adjacent joint hypothesis, it is mentioned: "The lumbar spine is a group of stacked bones used to support the posture of the body. It is easy to bend in the state of improper training or lack of training If the curve is unstable, stability needs to be strengthened".

In other words, the lumbar spine is mainly used to maintain stability! What you need more is anti-lateral flexion training!

The above movement is to repeatedly flex the lumbar spine, which is the generation of "generating" movement rather than "resisting" movement.

For me, if you have to perform this movement, I prefer the so-called "static stability" or "dynamic stability" movement. Use anti-lateral flexion to train the core.

Anti-lateral flexion core training - use core strength to ensure that the spine is not taken away by weight! Fighting lateral flexion! Always stay in a neutral position and maintain stability!

Action 1: Weight-bearing support on the side Roman chair

Train the body's ability to resist lateral bending. You can imagine it as a weight-bearing plank support. The body leans on the side of the Roman chair, the foot below is forward, and the foot above is backward. Place one side of the hip on the cushion of the Roman chair. Your hips and knees should be fully extended, tightened your hips, and fully straightened your torso. The hands below hold the dumbbells and keep your body neutral. 2-3 sets, 20-30 seconds per set.

Action 2:

High-bearing upright anti-lateral bending training

Another anti-lateral bending training exercise, you need your core strength to ensure that your spine is not heavy. Take away! Fight against lateral bends!

The movement is very simple. Hold the dumbbell on one side and stand tall. During the movement, keep the shoulder scapula tightened, the spine is neutral and the hips are squeezed. Make sure the dumbbells are not too heavy. A large load-bearing is a good challenge, but the premise is that you must keep your body upright in a good manner during the specified time. 2-3 sets, 20-30 seconds per set.

As during the movement, make sure that the body is in a straight line (lower limbs, trunk, cervical spine).

You can choose to maintain the movement statically, and the hands do not push back and forth; if the difficulty is increased, you can choose dynamic movements, and hold the weight (bars, kettlebells, dumbbells, etc.) on the hands to push back and forth.