as a beginner fitness enthusiast you know how to train
The term 'core' is likely familiar to fitness enthusiasts. But do you really know which body parts it refers to and how to train them effectively?
Not sure? No worries! Let's dive into a detailed understanding.
Many people think the core refers only to the abdominal muscles, but that's not entirely accurate.
From an anatomical perspective, the 'core' includes the lumbar spine, pelvis, and hip joints, as well as the surrounding ligaments and connective tissues, and the muscles attached to these bones.
Additionally, because the 'core' is located at the junction of the upper and lower limbs, it serves as the central link in the body's kinetic chain. Generally, the core muscle group includes the abdominal, lower back, and gluteal muscles, which attach to the core region and primarily function to stabilize the core, maintain posture, and facilitate movement of the core or limbs.
In other words, the core acts as a pivotal element in almost every movement, stabilizing the torso and pelvis.
Strengthening the core not only stabilizes the torso but also enhances athletic performance and reduces the risk of injury, allowing for safer and more effective training.
Therefore, if you want to achieve significant fitness results, core training is essential!
So, here's the question: If you're new to fitness, are all the core exercises you find online suitable for you?Of course not.Imagine asking a newborn baby to run quickly—it's impossible, right?
Similarly, core training requires agradual progressionprocess (beginner, intermediate, advanced)..If the training intensity is too high and causes injury, it would be counterproductive.
Here are5effective core exercises for beginners to perform at the initial stage to strengthen core functions.
90°-90° Rotation
(4 sets/10 reps/30 seconds rest)
1. Lie on your back with knees bent at 90 degrees, feet flat on the ground, arms extended straight out to the sides with palms facing up.
2. Lift your legs until your thighs are perpendicular to the ground, then rotate your legs to one side until you feel a moderate stretch in the target muscles.
3. Hold the position for the specified time, then repeat on the other side.
Plank
(4 sets/30 seconds/30 seconds rest)
1. Lie face down with elbows bent at 90 degrees directly under your shoulders, keeping your back straight and abs tight.
2. Keep your elbows shoulder-width apart and feet together, supporting your body on the ground.
3. Hold the position for the specified time.
Static Bridge
(4 sets/30 seconds/30 seconds rest)
1. Lie on your back with arms naturally at your sides, hips and knees bent, toes pointed up.
2. Tighten your glutes and lift your hips until your shoulders, torso, hips, and knees form a straight line.
3. Hold the position for the specified time.
Side Plank
(6 sets/20 seconds/30 seconds rest)
1. Lie on your side with legs extended and feet stacked, right elbow bent at 90 degrees directly under your shoulder, keeping your back straight and abs tight.
2. Lift your torso until your body forms a straight line.
3. Hold the position for the specified time, then return to the starting position and repeat on the other side.
Kneeling Elbow-to-Knee Touch
(6 sets/10 reps/30 seconds rest)
1. Start on all fours with arms straight and supporting your body, hips and knees bent, back straight, and abs tight.
2. While keeping your body stable, extend your right arm forward alongside your ear and lift your left leg straight back until parallel to the ground.
3. Bend your right elbow and left knee, bringing them together to touch.
4. Return to the starting position and repeat the steps for the specified number of reps, then switch sides.
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The above content is from
'Fitness Check-in Book'