Core strength training: The best way to train core strength

Core strength training

　　In most sports, strong lower limbs are required to match a solid core to accurately convey strength to the arms and make explosive movements. If the core strength is insufficient, the athlete's performance will be limited. 　　Take the spike movement of volleyball as an example, the core muscles tighten the torso, so the lower limbs can produce strong jumps and transmit strength to the upper limb to hit the ball.

　　In addition, the core muscles also play a role in fixing and stabilizing the torso when they need to complete other tasks, such as running, jumping, throwing, medicine ball exercise and agile foot exercise).

　　Most core muscles are slow-contracting muscle fibers, because they must constantly support their body posture and continue to move with the movement of their limbs. They constantly contract, and most of them mainly contract in equal length, providing a solid foundation for other active muscles.

　　The core muscles are most commonly discussed are the muscles in the abdomen and back. They surround the core position of the body and have different muscle directions to form a tight and strong support structure.

　　If the abdominal muscles are too weak and the pelvis will tilt forward, the spine will be excessively lordized. Back problems are mainly caused by excessive and irregular pressure on the spine, such as wear and tear caused by inappropriate movements in an instant.

　　How to train the core muscles? Before discussing, you must first understand the effect of movement overflow.

　　　Action overflow (activation overflow, or Irradiation) refers to the fact that when the muscles actively contract, in order to stabilize the body and support the limbs, many core muscles are activated and contracted at the same time.

Taking the barbell shoulder push as an example, when the arm is pushed upward, the barbell is raised from the chest to complete the locking, and then replaying it! The muscles in the abdomen, back and hips need to contract to stabilize the torso and allow the upper limbs to produce movements smoothly.

　　The same is true for other actions!

　　The best solution is to choose movements that are more friendly to the back and can train the main limbs and core muscles at the same time, such as hexagonal bar deadlift or Bulgarian single-leg squat. While working in the lower limbs, the core muscles must be sure to work. It is necessary to ensure that you do your duty well to maintain your body posture. This type of movement can not only be performed under high load, but is more intense than core training that is simply based on weight, but also helps to develop core muscle strength

　　In addition, in most muscle strength or sports special movements, the contraction of the core flesh must resist the flexion and extension of the spine. Therefore, the movements of core training should be mainly for resistance training, rather than actively contracting.

　　This shows that core training should no longer be sit-ups, but by being friendly to the back and load will pass through the spine, training the core basic strength. It is also combined with anti-extension and anti-torsion (Anti-Lateral) Flexion and Anti-Rotation training educates core muscles to cope with various situations in the practice field.

　　　Anti-stretching example - Anti-stretching ball stretching

　　Anti-torture example - Stand rope anti-rotation Pallof Press

　　Anti-lateral farmer walking

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