Compared to sitting up, experts recommend stick-style training of core muscles! Doctors teach how to practice the whole body with a stick

"1, 2, 3, 4……"

Time passed by, and sweat kept dripping on the wall. You may feel that every second is so long, and your tight belly is getting weaker and weaker, because … you are doing a stick!

Now when it comes to practicing the core, many experts prefer "stick style" rather than rolling the abdomen or sitting up, because the stick style has less impact on the spine or flexor muscles. Of course, we still need to make a point that the focus of exercising the core of the abdomen is not on how refined the abdominal line becomes. This depends on your more "hot deficit". Don't stock up too much fat. But after carefully tying the core, the chance of being injured on the back is smaller, the stability of body movements is high, making it convenient for any movement.

Although the stick style is one of the evaluation options for the core of the abdomen, in addition to the core, the stick style is actually a movement that can exercise the muscles of the whole body, and is necessary for starting the back, hips, back thighs, ham muscles, arms, and shoulders. What's even better is that this is a bare-hand training that is completely done with your own body, and there is no need for any equipment at all. If you've already practiced squats at home to the point where it feels boring, be sure to try the practice stick.

Rod type

Rod type has many alias, such as some people who use "flat plate", "support" and "flat plate support" to call it. The basic action is to lie on the side of the wall, with your elbows directly under your shoulders, and your hips and core forcefully lift your body, leaving only the tip of your feet and the elbows and arms connected to the ground. Do not lower your head or tilt your head, look at the wall about 20-30 cm in front. This is the "elbow-snap stick style". It can also be changed to straighten two hands, and use the palms of both hands to support the ground, and the remaining one does not change. We call this "palm stick style".

Generally speaking, the practice of stick-type squeezing can last for about 30 seconds to 1 minute, but as the squeezing time extends, the core muscles become more and more tired, and some people start to run away from the posture, or feel pain in the back. Therefore, the practices below are mostly changed to dynamic changes to avoid inappropriate force because we keep "ㄍㄧㄥ".

Palm stick style → Lower dog style

This is a movement that can strengthen the core muscle strength at the same time, and allows the muscles to maintain elasticity and myofascial extension. First do a palm-snap pose, then keep your hands and feet on the ground without changing or moving, push the hips back up to the top, and the palms on the wall show an inverted V-shaped body, which is the lower dog-like shape.

{twenty one} {twenty two}

If the back foot muscles are very tight and cannot be stepped down, you can make the foot slightly bent first. After practicing for a few more times, you will be better at doing it.

Palm-snap stick style→ Alternate touching the ankle

This action is actually very similar to the above action. In the same way, first do the palm-snap stick style, then push the hips back and perform the lower dog style. The difference is that an "unstable" element will be added here to enhance the intensity of training.

{twenty one}

That is, when pushing to the lower dog style, we put away one of the support hands and touch the ankles on the opposite side, such as letting go of the right hand, touch the ankles on the left, and then back to the tablet to support. The next action is changed to let go of your left hand and touch your right ankle. It is an advanced version of the previous action.

Elphase stick-type elbow stick-type

First do the elbow stick-type, move the right foot, let the right foot outward and then return to its original position, then move the left foot outward and then return to its original position. Practice repeatedly.

{twenty one}

If you think this action is too simple, you can change it to a jog, that is, when doing the elbow rod, both feet are placed outward and then retracted inward at the same time. When changed to a stick-type jog, it is also a good aerobic training for the heart and lungs!

Elch-snap rod-type rear lifting foot

starts from rod-type, then lift the right foot back and upper, lift it to a position higher than the level of the lateral part, and then put it down. Then change to lift the left foot upward and then put it down. Alternately. For this kind of practice, we originally had four places (double hands + double feet), and then lifted one point, and turned into three places (double hands + single feet), which means that through "unstableness", we can use the core even more. Remember not to shake your body during the process, and run away from the position diagonally.

{twenty one}

If you think this is too light, you can add some "unstability", such as when you raise your right foot and let go of your left hand, turning it into only two places (single hand + single foot), which is even more challenging.

Eelbow-sticking legs on the side

This action can also be called "Spider-man". You start to do the stick-style movement first, then bend one leg and knees outward, and then retract to the elbow on the same side, and then return to the stick-style. When the knees bent and closed their legs, they exhale and inhale when they return to the rod.

{twenty one}

Side rod type

requires training the muscle groups on the side of the abdomen, and the side rod type is very suitable for its changes. Lie on the right side first, let your right elbow land directly under your right shoulder, and your right forearm stick flat against the wall. Keep the knees below the wall, lift the stern and lift the body, so that the stems are in a straight line for 30 seconds.

{twenty one}

If this action is still simple, it can be changed to double foot support, that is, only the elbow and foot are connected to the wall, and keep the body and legs in a straight line..

Win the side rod type

Place your right elbow on the floor, connect the outer edge of the palm of your right foot with the floor first, lift your body to let the foot in a straight line, and do a side rod type, which is the starting position. Then let the hair touch the ground, then return to the starting position, and practice it repeatedly 15 to 20 times.

{twenty one}

If you think this action is too difficult, please change it to the version with the ground on the knee side.

Side rod-type lifting leg

Place your right elbow on the floor, connect the outer edge of the palm of your right foot with the floor, hold your body up and let your body move in a straight line, and do a side rod-type. The left foot is intertwined with the right foot, then lift the left foot towards the ceiling, lift it to a level higher than the horizontal plane of the lateral part, and then put it back in place.

{twenty one}

Friends who like to do stick stylings may as well follow their physical condition and do some practice with the above actions. Pay attention to keeping breathing during practice and listening to the sound of your body, making your body more and more fit~~

Original text: Rod-style changes allow you to train your whole body (people bag)

Search nearby clinics: Family Medicine, Rehabilitation Department

Free registration, it is very convenient to ban numbers and lead medicines!