30-minute core training class! 10 movements to shape your body

30-minute core training class!

Core training is essential for anyone, it supports our body. Today we bring this set of core strength training courses suitable for any group of people, no matter you are an office worker, student physical education class, gym training class, and no need for many equipment, and you can exercise easily at home. It only takes 30 minutes each time. If you persist, you will find a different self!

10 training movements. The whole set of movements takes only 30 minutes, more than twice a week

1. The lower body rotates

Action: Lying flat on the yoga blanket, keeping your thighs parallel to the ground, and bend your knees 90 degrees. Keep your upper body still ( Always press the shoulders against the ground), turn your body to the left, reset after 2-3 seconds and repeat to the other side.

Number of times: 10-12 times/group

Advanced movements: The knees do not bend when turning sideways, keep your legs straight

2. Plank support

Operation: The feet slightly touch the ground, and the elbows support the body in a straight line. It won’t take long, you will feel that your abdomen have to be forced, and maintain 45-60 seconds.

Number of times: 3-5 times

Advanced movements: Side plank support, that is, lying on the side to keep one leg in contact with the ground, and supporting the body with the elbow on one side

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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3. Scorpion swings its tail

Action: Put a thick board on the ground and use push-ups as the starting position. Bend the right leg and rotate it to the left shoulder, with the maximum amplitude as possible. Then change the legs and continue.

Number of times: 30 seconds per side, the frequency should be as fast as possible

Advanced movement: Try to place your feet on the yoga ball

4. Back stretch

Action: Lie on the yoga ball face to the floor, raise your hands forward and upward, then bend your elbows, and gently touch the ground with both hands. Use your hips The strength of the body drives the body back to the original position shown in the figure, and hold it for 2 seconds. If there is no yoga ball, you can also lie on the point and practice by raising your legs and arms.

Number of times: 10-12 times/group

Advanced movements: Hold the dumbbell or bear weight in other ways

5. Hold the dumbbell squat

Action: Place the dumbbell (or other small weight-bearing object) on your chest, your feet are as wide as your buttocks. Squat hard on your hips until your thighs are parallel to the ground. Lift the kettlebell over your head and get up, and then return to the starting position.

Number of times: 10-12 times

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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6. Lung-step upwards

Action: Hold the dumbbells with both hands, stretch your arms upwards. Take your left leg forward to make a lunge, bend your knees 90 degrees, hold for 1-2 seconds, return to the starting position, and repeat with the other leg.

Count of times: 6-8 times/leg

7. Yoga ball roll body

Action: Use push-ups as the starting position, place the calf on the yoga ball. Bend the back and use the power of the back and hips to drive the calf to roll the yoga ball forward.

Faced parts: shoulders, core muscles

Number of times: 10-12 times

8. Yoga ball hip stretching

Action: The head is against the ground, and the calf is placed on the yoga ball. Open the support of both hands to maintain balance. Lift the hips to make the shoulders, hips, and knees form a straight line. Bend the knees and drive the feet to roll the ball close to the hips.

Number of times: 6-8 times

Advanced movements: Practice with one leg

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

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9. Dumbbell shoulder rotation

Action: Stand with a dumbbell in your hand, the dumbbell is attached to your shoulders, and the palms of your hands are opposite. Turn the body to the left, and stretch your arms 45 degrees to the upper left, with both palms facing outward, return to the starting position, and repeat on the other side.

Number of times: 6-8 times

10. Lift the dumbbell on the bend

Operation: bend the upper body, the arms are naturally drooping, hold the dumbbell with both hands, and the palms are facing the thighs. Lift the dumbbell upward to the hips with both hands, and return to the starting position.

Number of times: 10-12 times

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

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