Core strength training: Two excellent movement recommendations!

Core strength training: two excellent movement recommendations!

One of the good weight training principles is to emphasize the "compound (multi-joint)" movements, and then pair it with some single-joint movements as reinforcement.

Interestingly, when we talk about abdominal muscle training, we rarely see the concept of using compound movements for training. Many popular and common core training methods are movements oriented towards "single muscle groups", such as crunches.

However, research points out that when the "deltoid muscle" and "glutes" need to be used in the exercise, the activation of the abdominal and waist muscles is the greatest. 　　The researcher's conclusion "A training content that integrates the activation of the distal stem muscle group will help maximize muscle strength, improve endurance, strengthen stability, reduce injury and maintain mobility." In other words, a comprehensive core training content, like other muscle groups, should emphasize "compound movements", and then strengthen with some single muscle movements.

There are two composite core training movements that integrate hip joints and shoulders, you can use them immediately to construct a stronger and more functional core

The movements are: One-handed dumbbell farmer walking (One Arm Dumbbell Farmers Walk and Dumbbell Plank Row).

One-handed dumbbell farmer walks

Lift a heavy dumbbell and place it on the hip joint on the right side of the body to maintain the natural arrangement of the body, core contraction, and not hunch the waist. Walk for 45 to 60 seconds, then rest for about 30 seconds, change to another point, and do the same for 45 to 60 seconds. A total of 3 to 5 sets are performed.

The dumbbell must be heavy enough, so you can only lift it for 45 to 60 seconds. In addition to training core strength, this action is also a good move to improve grip strength. .

Dumbell plank rowing

As the name suggests, it is a stick-like combination of rowing, with both feet shoulder-width, and then the left and right hands begin to alternate rowing. During the entire movement, do not allow the body to be offset or rotate the hip joints. (Tip: The wider the feet stand, the lower the difficulty; the narrower the stand, the higher the difficulty. You can adjust it yourself, from a wider to a narrower one, alternate 10 times from left to right.

(Note: Follow the WeChat public platform of the fitness bar, and search for the subscription account "Fitness Bar Network" or "Click to scan and follow")

Further reading:

Where to practice downward/upper push-ups? How to do it?

The technical details of Spiderman push-ups

The Tiger Pump Inverted Push-ups Action Graphic Tutorial