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Core strength training action - Bear Craw

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June 04, 2025

Core training movements - Bear Climb

Core muscle groups, core training, core stability, tight core... I believe everyone is familiar with these terms, and the reason why the core is mentioned repeatedly is because the core belongs to a very important trunk stable muscle group. If the trunk cannot be stable, there may be problems with limb movement.

There are many ways of core training (but it will not be abdominal training such as crunches, sit-ups, etc.). It mainly revolves around anti-stretching, anti-lateral flexion, and anti-rotation of the spine! For example, flat Board support, unilateral farmer walking, dumbbell rowing, etc.!

The purpose is to increase the ability to maintain the stability of the spine during movements!

In addition, the "crawling" of the training movement that returns to nature is also a good core training movement!

In addition to training the muscle strength of the limbs, crawling also has training effects on maintaining the stability of the trunk and the coordination of the whole body. Currently, there are many functional training and coaches who emphasize returning to nature. It is recommended to add crawling movements to warm up and training.

Bear crawl

Boys support their hands and feet on the ground, like a baby crawling, but they do not kneel on the ground. When moving forward, move hands and feet on the side (right hand and left foot move together). The forward force is mainly placed on the feet to push forward. The hands are only used for balance, and there is no need to put too hard!

When operating, remember not to let the body collapse (that is, not concave back or arch back), and keep the torso with a certain strength to move forward. Whether you move forward or backward, it is recommended that you move step by step, otherwise it will easily cause chaos and become hands and feet. Coordination.

It is recommended that you use bear crawl to warm up before training to achieve the purpose of arousing the core muscles. After the movement is mature, you can also refer to the following menu for simple training:

5 push-ups, 20 meters forward bear crawl, 20 meters backward bear crawl, 5 push-ups, and rest for 60 seconds. (Repeat 3-5 sets)

Note: The above menu is for reference only, and all training is based on your ability.

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