Train core muscles from beginner to advanced

Train core muscles from beginner to advanced

6 pack abs is what you can see after a workout. However, are these muscles really as important as your core muscles and what are the ways to effectively train them?

In addition to the prominent muscles in the abdomen, the abdominal muscles are just as important. At the same time, all the muscles concentrated in the central region (abdomen, hips, lumbar) and the area near the pelvis support each other to protect the body’s spine, especially the spine in the lower back.

It’s time to realize the importance of the muscles around the hips, thighs, and pelvis and apply these exercises to strengthen these arguably the most important muscles that few people notice. You can apply exercises such as 6 pack abs exercises with ball medicine bone, use exercise elastic band, Valslides anti-slip sheet to help maintain weight and shape. Once you have found the basics of the exercises above, you can begin to increase the exercises to a higher degree incrementally as shown below. H

Process analysis

Think of reinforcement exercises at a basic level, such as the Plank. In this exercise, you first tighten the muscles of the whole body, then keep the body in a stationary position and your body weight will create a force symmetrical to your posture. Simply put, straighten your body and rest your hands on the floor. Hold this position for as long as possible. Eyes straight ahead, the elbows are at right angles to the floor, buttocks and legs straight.

At a higher level, you will do anti-enlargement exercises in which you must try to avoid enlargement of the spinal cord, especially in the lumbar spine. Basically, when doing these poses, your hips should not touch the floor.

To do all of the above at the same time, you need to have central muscle stability.

Central muscle training process

A few examples of core strengthening exercises:

In each process, I specifically choose basic to advanced muscle-strengthening exercises. This can be a method to help you properly implement the concept of focus and function of the central muscle region.

I recommend that you master the exercises before moving on to another part of the process.

Basic level core exercises

Here are three core exercises in the process you should follow, including:

  • Plank posture;
  • Hips Don’t Dance climbing pose;
  • Dead-bug pose.

Muscle exercises in intermediate level

Once you have mastered the basic exercises, come up with the list of muscle strengthening exercises in:

  • Plank alternate posture;
  • Kneeling posture half-knee tight cable;
  • Anti-rotation “pallof” posture compressed and lifted over head;
  • Wooden Plank Pose with Valslide.

The muscle exercises in the advanced

Through the two phases above, you will be ready to advance to the advanced exercises. Here is a list of three advanced enhancement exercises:

  • Unilateral Plank with Hip Flexion Muscle;
  • Half-Kneeling Medicine Ball Wall Toss;
  • Farmer’s Carry Variation – Bottoms-Up Kettlebell Waiter’s Hold with Dumbbell Suitcase Hold.

Remember: the main goal of training your core muscles is functional training, not surgery. That way, you will find it easier to reach optimal levels of performance and health, while also preventing injury during exercise.

The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.

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