If You Don't Work On Your Core, You're Not Far From Injury

In our fitness process, the core muscle training is very important, and you can't ignore it. When you work your core strong, you'll be more comfortable with other movements.

Some friends are very unstable when doing squats, especially when the weight is large, and the body will shake when squatting, which is core instability. If your core strength is too weak, it will make your workouts very poor, and it will be difficult for you to complete some difficult movements.

So, it's a very important thing for bodybuilders to work on their core muscle groups. When you improve your core strength, you will be more comfortable in your workouts, more able to control your weight, and less likely to get injured.

Therefore, all exercisers must pay attention to core exercises, if you lack core strength, then you are not far from injury. I'm going to teach you 3 plank variations that can help you build a strong core.

The first set of actions

Support one hand onto a box or stool while exercising, keeping your body in a reclined position. Keep your back straight and your core tightened. Hold a kettlebell or dumbbell in the other hand and perform a rowing exercise. Remember not to go too fast during your workout, keep your core tense at all times, and don't let your body shake.

The second set of movements

The body posture is the same as the previous one, keeping the back straight and the core tight. Then hold the dumbbell in your other hand and perform a backward arm curl, which will work your triceps.

When practicing, pay attention to the speed to control well, and slow down each flexion and extension, so that the muscles can get a good sense of exercise.

Don't let your back bend or relax during the exercises, and always keep it tight.

The third set of movements

This movement is practiced in the same body position as the first two sets, and then the dumbbells are held in the other hand to perform a reverse bird workout.

Open your arms so that your arms are close to your back. Retract slowly, don't fall with the weight, always maintain the force, and keep the core in a tightened state.

Exercise amount: These three sets of movements are exercised alternately with two hands, and both sides are done once, and each group of movements is exercised 4 times, 12~15 times each time.

During the workout, remember to move slowly and keep your body steady. The exercise of the core muscles should be gradual, and everyone should not be impatient during the workout, and should have enough confidence to persist in completing the exercise.

This workout for the core muscles, you can take time to exercise 3~4 times a week, each exercise will not take up a lot of time, and it can also be used as part of the warm-up exercise before the workout, which brings you excellent workout effect.

The core strength is strong,

You'll have an easier time navigating other workouts,

So, let's get up and practice!