Core strength training: kneeling elastic band over-top and down-press

Anti-stretching core strength training: kneeling elastic bands over the top and down!

　　What is core strength training?

　　Core strength: The ability to maintain neutral and stable spine during exercise. Only when the core is stable can the transmission of strength be smoother and less susceptible to injury!

　　When there is resistance from the outside during exercise trying to take the spine away, we need to use core strength to stabilize the spine resistance and maintain the normal arrangement of the spine!

　　So in other words, how to better maintain the core muscles. The state of the neutral position of the spine during exercise.

　　What is anti-extension core strength training?

　　In what circumstances does the spine leave the neutral position? Flexion, stretch, lateral flexion, and rotation. So the direction of core training is: anti-extension, anti-lateral flexion, and anti-lateral rotation ability of the spine.

　　Anti-extension core strength training--use core strength to ensure that the spine is not taken away by weight, requires you to tighten the core and resist external forces to prevent the spine from being overextension, especially the lumbar vertebrae. Anti-extension is an important part of the development of core, lumbar vertebrae and pelvic stability Fen.

　　Imagine if you do not have good core strength to stretch your lumbar spine without good resistance to stretch, which will cause excessive load on the lumbar spine segment. The bad posture of pelvic skewed!

　　Today I will bring you a very good core strength training movement: kneeling elastic bands over-pressure and downward

　　As shown in the figure!

　　1. Kneel on both knees (preferably with a mat), tighten your abdomen, tighten your butt, and keep your spine neutral! Stable torso!

　　2. Grasp the elastic bands with both hands Lift it above the head, tighten the whole body (trunk and shoulders), then lean down against the resistance of the elastic band until the torso and the ground are at a 30-degree angle, hold for 1 second and then slowly play back!

　　Movement requirements: Tighten the core, resist external forces to prevent the spine from being overextended, especially the lumbar spine.

　　This is an equal length contraction (static contraction) training, that is, during the movement, the core muscles are maintained in a tightening state (maintaining spine stability) and will not be lengthened or shortened, so when your torso has any flexion and extension, you have already done something wrong.