Full analysis of core muscle training (Core exercises)
Core Muscles training
Scientific exercise is an important part of a healthy lifestyle. Exercise can not only strengthen the body, but also significantly prevent and improve chronic cardiovascular diseases such as hypertension, hyperlipidemia, and diabetes. However, blind exercise can also bring about sports injuries, nutritional disorders and other problems. As a doctor, we should guide everyone on how to choose exercise more scientifically, how to avoid injuries caused by exercise, and how to maximize the benefits of exercise. Rather than stopping people from choosing their favorite sports because of problems such as knee injuries from running and choking. Medical General Network will launch the "Sports Medicine" series, aiming to help everyone exercise scientifically and maintain reasonable fitness.
Why strengthen core muscle training
“If your core muscles are weak, everything else is out of the question.”
Core exercises are an important part of a comprehensive fitness program. However, apart from push-ups and sit-ups, core muscle training is easily overlooked. Core muscles can enhance the explosive power of lower limb movements, coordinate the strength of upper limb movements and back muscles, and enhance the balance and stability of the human body. Strong core muscle groups can significantly reduce the incidence of sports injuries (swimming, cycling or running), can also reduce fatigue after exercise (accelerate the elimination of lactic acid), making it easier for the body to recover (especially recovery after long-distance running) . Most sports or fitness activities rely on core muscles, which are the most important part of the human body. Strengthening core muscle training can also prevent and relieve chronic low back pain, lumbar muscle strain, intervertebral disc herniation and other diseases caused by lack of exercise and prolonged sitting in young people.
Therefore, whether you are a fitness enthusiast or an ordinary person, it is necessary to understand the core musclesknowledge.
Core muscle group composition
Many people mistakenly believe that "abdominal muscles" are the key to core muscles. In fact, core muscle groups also include upper back muscles. (Upper back muscles), gluteal muscles (Gluteals) and oblique muscles (Oblique), even with six distinct abdominal muscles, the abdominal muscles are only a small part of the core muscle group.
Different experts may have different understandings of core muscle groups, but they usually refer to trunk muscles (chest muscles, back muscles, diaphragm muscles, abdominal muscles and perineal muscles). The specific composition is as follows:
< p>1.Erector Spinae (Erector Spinae), also known as "sacrospinalis", is a deep muscle group in the back, connecting the neck and lower back. It is composed of the iliocostalis and the most It is composed of longissimus and spinalis. The erector spinae muscles are an important structure in maintaining the upright posture of the human body and are also important muscles in exercise. If the strength of the erector spinae muscles is insufficient, muscle strain will occur.2.Multifidus (Multifidus), a muscle that is easily overlooked, is located deep in the spinal cord muscle, close to the lumbar vertebrae, and its main function is to coordinate the first The pressure on the lumbar vertebrae to the fifth lumbar vertebrae. Studies have shown that chronic low back pain is related to the atrophy of the multifidus muscle. Especially patients who have been bedridden for a long time are more likely to have the multifidus muscle atrophy due to lack of exercise.
3.Rectus Abdominis (Rectus Abdominis): The famous "six-pack abs" can give people great visual influence. The goal pursued by fitness enthusiasts actually only refers to the "rectus abdominis" composed of abdominal muscles.