If you have read our sports writings, seen sports videos, or exercised before training with coaches and bodybuilders, you may be using the phrase "your core muscles". Apply you have encountered. When performing exercises such as plank or yoga movements, it is very important to use the central muscles and engage them and lead to further development of the body.
But what does this engagement mean? How can the central muscles be used? What is the benefit of this and how can it help your fitness and athletic performance?
Central muscles play an important role in the stability and coordination of the body and are also used in most sports exercises. In other words, if you do not activate and strengthen them properly, you will not be able to do the exercises or daily tasks properly.
In today's post, we want to take a closer look at these muscles and see what it means to activate them. . We also look at the benefits of doing this and how to do it. Follow us.
What does it mean to use and engage the central muscles?
Involvement of the central muscles can be considered a proper muscle contraction in the middle part of the body that strengthens the body and leads to the strengthening of the spine and pelvis. The goal is to keep the spine and pelvis from moving too much and to stay in place when force is applied to the body. By doing any activity, including walking, running, jumping, bending, sitting and carrying objects, you put pressure on your body and move your spine.
Using the core muscles causes these organs to move. Have more stability and be less damaged. Contrary to many people's beliefs, this firmness does not come from tightening or tightening the abdomen. In fact, the core and core muscles of the body are located from the chest to the lower buttocks. This equates to about 29 muscles, of which the following muscles can be named:
- Straight Abdominal Muscle
- Oblique and Outer Abdominal Muscle
- Transverse Abdominal Muscle
- Pelvic Diaphragm
- Spinal Straightening Muscles
- Thigh Bending Muscles
Now we do not mean to contract all 29 muscles at once. Which central muscle you use depends on the activity you are doing. For example, the muscles you use to pull the rope are different from the muscles you need to activate to perform a deadlift. Use the transverse abdomen, diaphragm, pelvic diaphragm, and sphincter. A torn muscle is a thin muscle that covers the spine and is responsible for opening and twisting the vertebrae. Be. Maintaining a healthy body position is also a key to engaging the core muscles, as keeping your body balanced and balanced can help you activate the right muscles well.
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How does it feel to activate the central muscles?
In general, as the central muscles become involved, you should feel a pressure build up in the middle of your body that spreads evenly across the abdominal wall, from the pelvis to the ribs. In addition, you should feel that everything is locked and pressed in the center of the body. Another way to visualize this feeling is to think that your back is tight and pressed around your abdomen and the center of your body.
If you feel pressure on your lower back when the central muscles are involved. It stretches and stretches, which means you use a lot of your back muscles. In fact, you did not distribute the pressure evenly and now your back is carrying more weight. This can happen when you try hard to use the core muscles; As a result, you can bend your lower back too much or open your chest too much. And be firmly in place. However, this engagement should be such that you can still breathe easily and move your body. The important thing is not to consider engaging the central muscles as a difficult task and do not think that you have to put yourself in an annoying situation.
Of course, do not forget that proper activation of the central muscles is still tedious. And requires high coordination, balance and muscular endurance. So if you think you are using your muscles properly and you are still very tired, know that there is nothing wrong with this and it indicates that the muscles and body are strengthening. Overcoming central muscles and engaging them properly is very challenging and time consuming. By being patient and performing the movements correctly, you can do this well and have a firmer and stronger body in the future.
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What are the benefits of engaging the core muscles?
Now that we know what engaging the core muscles is and how it feels, we need to see what the benefits are. One of these benefits is a solid foundation for moving the body. You can do daily activities and sports better with strong central muscles. In general, it does not matter what sport you do; In any case, having a strong nucleus is an essential element of the body's activity.
The body's nuclear stability system helps support the skeleton. When this system is activated and works properly, you can perform various tasks and activities more efficiently and keep different parts of the body in place to avoid less damage. For example, if your core muscles are well engaged, you can grab your purchases and walk without straining or twisting and injuring your spine. Or, for example, you can perform dumbbell shoulder exercises with complete stability so that the legs do not move and the proper shape of the body is not disturbed.
Using these muscles can reduce the risk of injury, and research confirms this. Have. Apart from that, by having a strong core, you can increase the strength and coordination of the body to have more control over the performance of various exercises. For example, proper central muscle involvement can help you jump more or lift heavier weights while performing squats.
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How should we strengthen the central muscles?
The exercises you see below can all strengthen the core muscles well without putting too much pressure on the limbs or moving the middle part of the body too much. You should first be able to strengthen the core muscles with the help of exercises that do not require much movement so that you can use these muscles in other activities and movements of the body.
If you have already trained your core muscles well If not, you need to do these exercises regularly to get better results. If you are familiar with these exercises, it is still good to add some of them to your exercise program and even do them daily for a few minutes, because they can also warm up the body and a good way to start the main exercise in Be considered.
1. "The Abdominal Draw"
To perform this movement:
1. Lie on your back and keep your knees bent. You can also do this exercise while sitting by keeping your spine straight.
2. Bend your abdomen as if you want to bring your navel to your spine. In this position, you should still be able to breathe, but at the same time feel the muscles around your abdomen and sides tighten. Remember that your back should not move, do not squat, and do not press your back to the ground.
3. Stay in this position for five to ten seconds, relax your body and do the same thing again.
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To execute the Plank movement:
1. Swim in Swedish and place your hands and toes on the ground. If it is difficult for you, you can put your elbows and knees on the ground to put less pressure on your body.
2. Bend your abdomen towards the spine, keep your hips in the direction of the upper body. In this position, you should feel the pressure on the abdomen and the involvement of its muscles. Keep your back straight and be careful not to raise your hips too much.
3. Stay in this position for 20 to 60 seconds.
Note that Planck's movement puts a lot of pressure on the spine. Therefore, if you have back pain, it is better to avoid doing this exercise.
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3. "Side Plank"
To perform the Plank Side Plank:
1. Lie on your side, with one elbow on the floor and one foot on the other.
2. Raise your hips so that your upper body, hips and legs are in the same direction and your forearms and legs are on the ground.
3. Keep your body level and your elbow on the ground just below your shoulder. In this position, you should feel the pressure on the external oblique muscle of the abdomen and the involvement of this muscle well.
4. Hold this position for 20 to 60 seconds.
To perform the Bird Dog movement, you must:
Kneel and place your hands on the floor. Your knees and hands should be on the floor and your back should be straight so that you look like a table.
2. Keep your back straight so that it is not curved and does not go up or down.
3. Extend one arm forward to align with your head and torso.
Now stretch the opposite leg with this arm so that it is in the direction of the upper body and the arm. Be careful to keep your hips steady and do not move. In this case, you should feel pressure on the muscles of your abdomen and back.
5. Stay in this position for 5 seconds, then do the same for the other arm and leg.
5. "Dead Bug"
To perform the Dead Bug movement:
1. Lie on your back, bend your knees and bring them up. The knees should be exactly above the hips. Bend your arms and hold them up so that your elbows are just above your shoulders.
Now gently stretch your right arm and left leg and bring them to the ground, keeping them a few inches off the ground.
3. Then bend them again and get to the beginning of the exercise.
4. Repeat for the other arm and leg.
To perform this move:
1. Lie on the floor with your knees bent.
2. While tightening your hips, keep your upper body and hips in line.
3. Hold this position for 5 seconds.
4. Lower your hips and relax. Do the same cycle again.
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These exercises can build muscle well Strengthen the center. Although we have explained how to perform them, be sure to search for their names on the Internet and get acquainted with their correct execution by looking at various photos and videos.
Engaging muscles Central body means contracting and tightening the middle muscles of the upper body to keep the upper body stable and maintain balance and coordination during various movements. These muscles are involved in a variety of tasks such as maintaining balance, lifting objects, pushing, pulling and moving the body.
Having strong central muscles to improve balance, reduce the risk of injury and support the spine The spine helps and leads you to exercise properly and benefit more from your exercise. In general, the central muscles contribute to the stability and mobility of the spine. They are the "center" and "core" of all the movements your body performs throughout the day.
You can build stronger muscles by doing these exercises properly, or even engaging them while doing other exercises. Build and increase the strength and endurance of the body. So, from now on, focus more on these muscles and do not forget them. Because many people may only care about the muscles of the chest, arms and legs and forget about the central muscles altogether. Disruption of body coordination follows. With all of this in mind, add core muscle training to your exercise program and reap the benefits of having a strong core.This is for training and information only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Sources: Health, Healthline