Run Your Best: AI-Optimized Training for Fitness Enthusiasts [4e09]

Core trainingis an important term that has frequently appeared in the fitness field in recent years, and people have gradually started to pay attention to core strength training. However, many people have a misunderstanding about core training, thinking that core training is just about training the abdominal muscles.

But in fact, from an anatomical perspective, the human"core"includes not only the lumbar spine, pelvis, and hip joints, as well as the ligaments and connective tissues around them, but also the muscles attached to these bones.

Therefore, it can be seen that the core muscle group includes the abdominal, lower back, and gluteal muscles, whose origins and/or insertions are attached to the core area,mainly serving to stabilize the "core" and maintain posture..

In addition, since the human "core" is located at the junction of the upper and lower limbs, it is the central link in the entire body movement chain,playing a pivotal role in connecting the upper and lower parts..

Therefore, do not fall into the fitness misconception that "core training is just training the abdominal muscles"!

How should one perform core training?

There are many core training exercises, and different tools can be used to assist in the practice. But considering the possibility of not having any tools available, today we recommend6core training exercises that can be done with just your body weight! Let's learn together!

Side Bridge

(30 seconds/rest 60 seconds)

1.Lie on your side with your legs straight and stacked, supporting yourself on the ground with your right arm bent at a 90° angle, directly under your shoulder, keeping your back straight and your abdomen tight.

2. Lift your torso until your body forms a straight line.

3. Hold the position for the specified time.

Static Bridge

(30 seconds/rest 30 seconds)

1.Lie on your back with your arms naturally placed at your sides, hips and knees bent, and toes pointed up.

2. Tighten your glutes and lift your hips until your shoulders, torso, hips, and knees are in a straight line.

3. Hold the position for the specified time.

Side-Lying Leg Abduction

(10 reps/rest 60 seconds)

1.Lie on your side with your right arm on the ground, left hand supporting, and legs straight and stacked on the ground.

2. While keeping your body stable, engage your hip muscles to lift your left leg, holding for 1-2 seconds.

3. Return to the starting position and complete the specified number of reps. Repeat on the other side.

Diagonal Crunch

(10 reps/rest 60 seconds)

1. Lie on your back with your feet off the ground and hands crossed behind your head..

2. Engage your abdomen, lifting one knee while rotating your torso towards that knee until your elbow touches your knee.

3. Complete the specified number of reps and return to the starting position.

T-Plank Rotation

(10 reps/rest 60 seconds)

1. In a plank position, support your body with your hands and feet, hands slightly wider than shoulder-width apart, arms straight, and body forming a straight line from head to ankles..

2. Keeping your right hand in place, rotate your body to the left, raising your left arm straight up until your arms form a straight line.

3. Lower your left arm, return to the starting position, switch sides, and repeat the steps for the specified number of reps.

Mountain Climbers

(10 reps/rest 60 seconds)

1. Lie face down on a mat, extend your arms to support your body, extend your legs, and support your body on your toes, maintaining a plank position.

2. Keeping your arms and torso stable, bring one knee forward towards your chest, then return to the starting position and switch legs.

3. Alternate legs in a climbing motion, repeating for the specified number of reps.

Tip:For more fitness training exercises, refer to the "Fitness Training Log Book." This book not only covers comprehensive fitness knowledge but also provides a 53-week training plan to help you record your daily workout content, feelings, and diet.

-END-

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"Fitness Training Log Book"

authorized by People's Posts and Telecommunications Publishing House

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