< strong>Fitness ball core strength training: three recommended movements!
The core muscles mainly maintain neutrality and stability of the spine during exercise! Only by maintaining the stability of the trunk can the movements of the limbs be strongly developed!
For example, during push-ups, your spine needs to fight gravity! If you don’t have enough core strength to keep your spine in a neutral position, it will result in a hunched, slumped back and bad posture! Not only are you prone to injury, but it can also become extremely difficult to perform the movements!
So! Strengthening core strength and improving spinal stability is crucial!
Today I will introduce how to use a fitness ball for core strength training!
Fitness balls have always been popular in the training field. The unstable characteristics of the fitness ball can increase the micro-retention of the core muscles and improve the training effect.
Three actions, the difficulty gradually increases! It mainly exercises our ability to maintain stability of the spine when the shoulders are flexed and extended!
1. Kneeling fitness ball promotion!
This is a simple and easy action to perform!
Kneel on the cushion. In the push-up position, place your hands straight on the fitness ball, tighten your abdomen, buttocks, and keep your spine neutral! The torso is stable!
Push the medicine ball forward: During this action, the eccentric contraction of the latissimus dorsi causes the shoulder to slowly flex (shoulder flexion). Once you reach the bottom, hold for 1 second, contract your abs, then contract your latsMuscles, roll back, prop up your body, and return to the starting position.
Note:
Pay attention to maintaining the tension of the latissimus dorsi throughout the entire process! Don't relax!
When pushing forward, pay attention to tightening the abdomen and buttocks, stabilizing the trunk, and never slumping the waist and arching the back
2. Push with plank support!
This is the increased difficulty version! Because the lever is longer and requires more stability to maintain body position. The essentials of the action are the same as the kneeling push introduced above! Maintain tension in your latissimus dorsi and tighten your abdomen and buttocks. Keep your torso stable and neutral!
3. Step on the fitness ball to promote!
More difficult! Push it backwards! Keep the tension in your latissimus dorsi during the movement! Hips. Keep your torso stable and neutral!
(Note:FollowFitness< /u>Ba WeChat public platform, search the subscription account for "Fitness Bar Network" Or “Click to scan and follow span>”)
Related recommendations:
Core muscle training: 5 anti-rotation core exercises!
Core strength-anti-lateral Core strength training!
The cornerstone of fitness—advanced core strength training !