Practice the squat well! Core strength is indispensable!

Squats are undoubtedly the key training exercises for muscle building and strength. Squats are not only training the lower body muscles, but also test the strength of the entire body. On the other hand, if the core muscles are not trained properly, the squats may not be done well!

　　Especially during the eccentric contraction of the squat, the back bones are constantly feeling pressure. The strong core muscles can keep the body upright. On the contrary, the weak core muscles may cause the lower back to bend, and inappropriately stress or even damage

　　How to train core strength?

　　Simple, one of the most important functions of the core muscles is to stabilize our trunk (spine). As long as the core muscles can provide sufficient stability, the strength of the limbs can be effectively transmitted;

　　The focus of training is on the core muscles. "Stability ability", non-"motion ability"

　　To have good athletic performance, the core must be stable enough, keep the spine neutral during exercise (not bent over or overext) and have enough core strength to ensure that the spine is not taken away by weight during resistance training. Always remain in a neutral position and remain stable!

　　The theme of core stability training is: "Resist the ability to move" (that is, the ability to stabilize the body and avoid the body's movement), so this type of training can be called "Anti-movement training".

　　Simple understanding: You imagine that you are standing upright now and straighten your back. It seems that someone presses your shoulders and wants to bend your waist! And you are tightening your waist and abdomen and trying to resist and not bend you Bending!

　　What aspects of the spine will move?

　　The answer is forward and backward bend, left and right lateral bend and rotation

　　In squats, the spine needs to maintain neutrality and the ability to fight back and forth flexion! That is what we often call anti-extension and anti-flexion core strength training!

　　As shown in the figure!

　　For example, maintaining the neutral spine during squats is a good posture! If there is no good core force to support and protect the spine, the spine will move (bend, super-extend the spine) under the pressure of weight. A good posture will run away!

　　If there is not enough core force to resist forward bend, the core force will bend over by weight (spine) Bending forward) If you don't have enough core strength to stretch, you will be pressed to the waist by weight (spine hyperextension)

　　So: Then we need to enhance our ability to fight back and forth flexion!

　The best training method is: first learn how to arrange the joints of the body, then load them, learn to let your core muscles work in a coordinated manner to maintain the correct joint arrangement!

　　For example, starting with the simplest standing position and sitting position: do not bend over and do not hunch back, let the body arrange correctly! Then slowly transform into adding various joint movements! For example, bend hips, knees, bend down and back to keep straight! Arms are raised and raised up and always keep the body correct Body posture.

　　The squat is to maintain stability in the upper body muscles (abdomen, back, deep muscles) when exercising on the hip, knee, and ankle!

　　In fact, during training! Almost every movement will exercise similar core strength! Bench press, push-ups, deadlifts, shoulder pushes, rowing, pull-ups, even biceps curls, etc.!

　　Because most movements require our core muscles to keep the spine neutral, that is to say, when you do these movements, you are already exercising the core strength!

　　So you won’t spend more time practicing the core. If you want to do core reinforcement training, you can choose some For exercises, please refer to the core strength training plan for the movement introduction! Core strength training diagram