Hello! It's Swim Enjoy Ahn from Real Swim Academy, swimenjoyahn^^
Hope you're having a delightful (?) Monday afternoon... though the weekend is still a bit far away.
Looking forward to the weekend coming soon^^
Wishing everyone a fighting spirit for today, and please take care of your health in this hot weather~
For inquiries, please contact 010 8774 0487. Preferably through text as phone calls during classes can be challenging^^
Today, let's delve into the topic of "core."
So, the title of this post is "Jongno-gu/Jonggak Swimming Pool, Depalace Real Swim Academy: Core and Types of Core Exercises."
Regardless of whether it's swimming or any other exercise, the core is an essential part!!!
Especially crucial in our daily lives~
Firstly, what is the core!!!
It refers to the central part of the body, the pillar that supports the body.
The core includes the abdomen, waist, and hip area!!!
What does this mean?
It's a crucial part when swimming!!!
The function of the core, in simple terms, stabilizes the spine.
Furthermore, it enhances exercise abilities, improves balance, and is beneficial for posture correction.
As posture improves, naturally, back pain can be alleviated.
For those with disc issues, you've probably heard that consistent back exercises are essential^^
With the increasing time spent sitting in modern society, the muscles around the waist, abdomen, and hips may not function properly, leading to conditions like muscle atrophy, as mentioned on TV~~
If the core is weak?
When the core is weak, the opposite of its functions occurs, and other areas bear more strain!!!
For example, in swimming...
During the freestyle stroke, let's simplify it into catch-pull-finish.
In the pulling phase, if the waist is bent, the hips will protrude.
You should exert force on the waist and abdomen, but if the force doesn't go there and instead concentrates on other areas, members often experience such issues.
For a beautiful posture, core exercises are essential!!!
Now, let's explore the types of core exercises!!
Firstly, the representative one:
Plank
The definition of the plank is 'lying down and aligning the body from shoulders to ankles in a straight line. Contract the entire core muscles to develop the muscles around the spine.'
There are various types of planks:
- Side Plank
- Twisted Plank
- Reverse Plank, among others!!!
Crunch
The definition of crunch is 'an exercise that strengthens the upper part of the rectus abdominis.'
The difference from sit-ups is that the lower back does not leave the ground. It's essential to maintain tension in the abdominal muscles not only during contraction but also during relaxation.
Various types of crunches include:
- Basic Crunch
- Bicycle Crunch
- Butterfly Sit-up
- Reverse Crunch, and many more!!!
Superman
Superman exercise not only targets the core but also helps with hip-ups!
There are different variations of the Superman exercise!
Bird Dog
Bird Dog helps prevent back pain and spine correction~^^
AB Rollout
This exercise is done using equipment, but it's also possible with a towel!!!
Apart from these, there are many core exercises!!!
You can easily find more that suit you.
This was Real Swim Academy's Ahn Team Leader^^
If you want to swim beautifully and well, don't hesitate to contact us for consultation!!!
For inquiries, please contact 010 8774 0487. Preferably through text as phone calls during classes can be challenging^^
