< strong>Core strength training: Fitness ball hip flexion Ball Jack Knife!
In the previous anti-extension core strength training, we introduced a series of actions such as abdominal wheel push, barbell roller, medicine ball push and so on!
These are very effective ways to strengthen the abdominal muscles and strengthen the front core.
Today I want to introduce you to another great move: the medicine ball hip flexion!
Purpose of exercise: Use your core muscles to support your spine in neutral while hip flexion (movement)!
There are many moves in this type! For example, mountain running (single-leg action)
In addition to fitness balls, you can also use hanging rings, TRX, etc.!
How to do it?
a. Choose an exercise ball. Keep your hands flat on the ground, your feet on the ball, and your spine in line with your head.
b.Use your hip flexors to "pull" your knees toward your chest. Keep your spine in a neutral position as the ball rolls forward, and your hips will be slightly elevated.
c. Keep it normal Align your body, then roll the ball back into position and straighten your legs.
This action requires good hip mobility and muscle flexibility! What you have to do is to bend your hips to your chest as much as possible while keeping your spine stable!
Tip:
When the hip joint moves, the core, shoulders and arms should remain stable and not sway with the movement of the lower limbs.
While performing the movements, do not change the posture of your lower back. You should pay attention to keeping your body in the most natural straight line. Your lower back should not be excessively concave or convex. Use your core muscles to control the stability of your body. . Don't go up and down.
(Note:FollowFitness< /u> Go to the WeChat public platform and search for " Fitness Bar Network” or “
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The cornerstone of fitness—advanced core strength training!