Do Core Muscles Need to Be Trained Separately?
Is core training necessary?
Some people believe that the core muscles are invisible and intangible, and that training the core is no faster than training the chest or arms to show the effect of fitness.
Some people think that core training is just like plank, which is too easy, and doesn't actually improve much.
This article takes mixed martial arts as an example to illustrate the role of the core in different actions and provides 9 core strength training exercises.
1Understanding the Core
The reason why everyone uses 'core' as a general term is because it's a very large muscle system.
The deeper muscles closer to the spine are calledinner corewhich includes: the diaphragm, pelvic floor muscles, multifidus, deep neck flexors, and diaphragm. Our every move and even our breathing starts with these muscles.
The outer muscles closer to the skin are calledouter corewhich includes: the lower back muscles (large, medium, and small), and the hip flexors.
2The Role of the Core in Combat
The core muscles can play two important functionsto allow the body to rotate better - preventing the body from rotating.In everyday life, these functions may not be obvious, but they are crucial in combat.
When kicking, if the opponent defends well, to want to fall yourself, the core muscles can play its stabilizing role.
When sweeping, the core muscles allow the body to rotate betterwhich can transmit strength from the trunk to the limbsincrease kicking speedand make more effective attacks.
For example, injudoit doesn't emphasize relying on hands and feet to directly hit, but uses various throws to bring the opponent to the ground, then form a suppression. In throws, whether it's standing throws or body-targeting throws, they willrepeatedly disrupt balance.
If the core strength is insufficient, it's not only difficult to make effective throws, but it's also impossible to maintain the stability of the whole body, and it can also cause injury.
For example, in Thai boxing's collarbone knee hit action, after trapping the opponent with the arms, the body is turned to make it lose balance, then make the hit. This action also relies heavily on the activation of the core muscles.
39 Hand Core Strength Exercises
Overall, improving the core may not be as obvious as training the chest and arms to quickly develop strong muscle mass, but it has an important impact on overall sports ability.
Below are 9 core exercises, with a moderate difficulty level.
Action one
Action two
Action three
Action four
Action five
Action six
Action seven
Action eight
Action nine
END.
Recommended historical articles:
A complete guide to upper body muscle gain, read this one and you're done
A complete guide to lower body muscle gain, keep this for leg and core strength training
