2023-09-28 02:00:00
Core muscles refer to the muscles including the pelvis, lower back, hips and abdomen, which play an important role in coordinating movements and stabilizing the spine, and stick exercises can increase the body’s balance and stability, improve posture and reduce pain, and It is the most suitable core training exercise for beginners to improve sports performance.
Stick Pose: The most basic movement for training core muscles
Stick pose is a basic movement that can train the entire core muscle group. It can increase the stability and strength of the trunk and reduce the incidence of lower back pain and soreness. Through stick pose movements of different difficulties, it can also increase flexibility and coordination. Sex, performs better during ball games or team sports.
When doing the stick pose, you need to maintain a plank support posture. You need to lie on the ground, support the ground with your hands or elbows, straighten your feet, and keep your body in a straight line. Don’t raise your hips too high or drop too low, tighten your stomach, and keep your head Relax your head and neck and keep breathing evenly. You can try holding this position for 10 seconds, then take a break, and repeat a few times. You can also increase the difficulty by raising one hand or foot, or placing your foot on a yoga ball.
4 key points of stick training
The stick pose is an effective exercise that can train the core muscles, but if the posture is incorrect, it will not only fail to achieve the desired effect, but may also cause sports injuries. Therefore, beginners should pay special attention to:
Keep your body straight: When maintaining a plank, your head, back, hips and legs should be in a straight line. Don’t let your hips be too high or too low, and don’t let your abdomen sink; this can avoid excessive pressure on the spine and ensure that you The core muscles are effectively stimulated.
Tighten belly and buttocks: When doing the stick pose, you should tighten your abdomen and buttocks hard, which can increase core stability and prevent your waist from over-bending. Tightening your abdomen and buttocks can also help you maintain a straight body and improve your exercise effect. .
Relax your head and neck: Relax your head and neck, and don’t raise your head too high or look down at your feet. Your head and neck should be in line with your spine, and your eyes should be looking forward or slightly downward; this will avoid stress on your cervical spine and keep your breathing smooth.
Keep elbow and shoulder joints at right angles: When planking, support your weight on your forearms and elbows, not your palms. The elbows should be placed under the shoulders, forming a right angle with the shoulder joint. This reduces strain on your wrists and shoulders and increases tension in your core.
These precautions can help you avoid stress on your lumbar spine, cervical spine, wrists and shoulders, and ensure that your core muscles are effectively stimulated.
Why is it not recommended to use sit-ups to train abdominal muscles?
Sit-ups are the most common movement mentioned together with “training abdominal muscles”, but it is not the best way to train core muscles because it may lead to spinal injuries, poor posture, muscle imbalances and other problems. Most experts recommend using sticks, crunches, stability balls, reverse crunches, or other core stabilization exercises instead of sit-ups for better results and safety.
The duration and difficulty of stick exercises can be appropriately selected according to personal physical fitness and goals to achieve the best results. Remember to warm up before exercise, stretch following exercise, and maintain correct posture and breathing to avoid injury so that you can effectively train your core muscles!
Text/Zhao Yizheng, picture/Huang Huaixian
Further reading:
Did you do the stick pose correctly?Correctly perform the stick pose to train the core without harming the body
The one-stroke stick style effectively exercises core muscles and prevents people from hunching their backs!
If you want to train your core and slim down your lower abdomen, which one is more effective, stick poses or sit-ups?
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