When doing fitness training, you must have heard the coach roar:
"Abdomen tightens"! ! !
Why? !
Why do you want to tighten your abdomen?
What is tightening the abdomen?
In fact, what we are talking about refers to the core of tightening, but the core muscle group refers specifically to the abdomen and back muscles. Maybe for the sake of easy understanding and memory, so in the end, it is simplified as "tightening the abdomen", but what is the purpose of tightening the core? What? The purpose of tightening the core during exercise is to stabilize the spine and maintain the back in an upright position.
The navel tightens in the direction of the spine
Before the start of training, the abdomen first undergoes a retracting action. In this case, the electromyogram activity is increased in the state of pelvic stabilization and activation of the transverse abdominis. When the transverse abdominis muscle is properly activated, the thoracolumbar fascia, which is involved in the spine, produces a tension and compresses the pelvic joints, increasing stability. The navel is taken in the direction of the spine, and the cervical vertebra remains in a natural neutral position. Maintaining the neutrality of the spine during training helps improve posture, muscle balance, and stability.
You also need to tighten your abdomen in your life!
In fact, whether it is daily life or exercise, you will hope that the core is tight, you may not be used to it, so through the training method to let the body develop into nature, become part of the muscle memory, do not deliberately Thinking about tightening the core.
3 reasons to tighten the core
1. Make the abdomen flatter. Tightening the core muscles does not mean shrinking the abdomen. In fact, this action is more like tightening your abdominal muscles and forming a protective ring around the torso (like an invisible waistband). These muscles naturally contract when they are laughing, sneezing, and coughing. Regular training of this group of muscles will make your appearance and feel the waist circumference reduced by a few centimeters!
2. Improve posture. Don't just sit up straight, but tighten your core to achieve the best posture. When the abdomen is loose and the lower back is tight, there will be a positive and large curve on the spine, affecting the position of the pelvis and the state of the whole body. Maintaining a good posture is important to maintain your joints, bones and muscles and reduce the risk of injury.
3. Reduce back pain. Eliminate the tightness of your back, neck and shoulders, making you more comfortable when you work. When the abdomen is tightened, the spine will straighten out. When the abdomen is relaxed and convex, the lower half of the spine will contract inward, which is the most common cause of lower back pain. Therefore, correcting the abdomen to relax the front is the first priority.
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