春天拐角处still很有型！您是否有可能为了实现一个精益明确的核心而陷入困境，但是如果我说这只是浪费您宝贵的时间，该怎么办？
The most effective thing you can do for core training isn’t an exercise at all—it’s nutrition. Eating to support a lean physique includes lots of protein and vegetables, in addition to some fruit and a moderate amount of healthy fats. But there are things you can do to help cultivate a strong, svelte midsection with zero crunches.
Why no crunches? Well, the jury is still mixed on whether or not crunches are safe for your spine; some claim that crunches are the worst thing you can do for your spine, and others dismiss this as alarmist dogma. What we do know is that they aren’t actually the most effective way to engage your entire core.
我不仅在这里谈论腹肌。“核心”一词实际上不仅与您的腹肌有关，还包括您的肩带，倾斜和臀部，除了四肢以外的所有东西。世界上所有的仰卧起坐都不会帮助您一次零。进行这5个总体，以核心为重点的动作将节省您的时间并为您带来真正的结果。
1. The Plank Up Down. This exercise challenges stability in the trunk, and requires you to keep a solid plank while moving up and down from forearms to hands. It’s important to maintain a straight line from ear to ankle while in the plank position, keeping your abs braced.
从前臂，腹肌，臀部和腿部开始。确保不要下垂或远足臀部，并在不掉头的情况下将目光稍微凝视在手前方。
Place your left palm on the ground and extend the elbow, following with the right arm.
然后将右前臂降低到地面，然后将左前臂返回，返回开始位置。确保切换每个次数，并每侧执行约5次。
2. The TGU “Roll”.“ TGU”或土耳其起床是一项令人难以置信的全身运动，但它也非常复杂，需要大量练习。但是，第一个“滚动”为您的斜面和肩膀带来了令人难以置信的好处，并且相对较简单。
从右侧开始，将壶铃（或哑铃）抓住右手的棕榈深处，然后将其拉近身体。向后滚动，用双手将铃向天花板向上按下，伸出右臂。非常重要的是，您的手腕不弯曲，并且指关节与天花板齐平。
将右肩向下和向后拉（不要耸耸肩到耳朵！），然后将右脚牢固地弯曲在地面上。左腿和手臂应在45度角上在地面上。
滚动到左前臂上时，请保持右肩“包装”，呼吸。它有助于将左前臂和右腿牢固地压入地面。停下来，左肩首先碰到地面，然后向右滚动。重复5-10次重复，然后切换侧面。
3. The Suitcase Deadlift .抵消这种硬拉变化中的重量会导致核心锻炼具有挑战性。棘手的部分是确保当您拿起重量时不会偏离起始位置！
Place a kettlebell or dumbbell on a small box, standing directly next to it with feet hip distance apart. Squat down and grasp the handle, “packing” the shoulder by pulling it down and back and squeezing under the armpit. Make sure your knees are pointing straight ahead at all times, and that one knee or hip doesn’t jut out in front of the other.
用重量站起来，保持一切对齐，并将重量与拾取的方式完全相同。执行5-10次重复和切换侧。
4. The Rolling Plank .这种木板运动是挑战您的腹肌，倾斜和肩膀的好方法。
Start on your forearms as in the up/down plank, but this time with your arms perpendicular to your body. You should form a straight line from ear to ankle, abs, glutes, and legs engaged. Be sure not to sag or hike your butt, and keep your gaze slightly in front of your hands without dropping your head.
Rotate to one side, pulling your top shoulder back and packing your bottom shoulder. Engage the obliques by lifting up as high as possible through your side, then return to the start position and switch sides. Perform 5-10 reps on each side.
5. The Kettlebell Swing.The king of all core exercise, the kettlebell swing works your entire body. It’s a dynamic exercise that requires you master a simple kettlebell deadlift first, but once you can perform it safely, it’s an amazing move for power, strength, stability, and fat loss.
Once you can perform a safe deadlift, start by sitting your hips back, spine long, knees slightly bent and feet just outside of hips distance. The kettlebell should be slightly in front of you, and as you reach for the bell, pull your shoulders down and back to engage your lats. In this position you should feel a slight stretch in your hamstrings and some engagement in your glutes; you should not feel any strain in your low back.
As you inhale, pull the kettlebell high through your legs, making sure to never let the bell fall below your knees. As you exhale forcefully, snap your hips to propel the kettlebell forward. When you’re locked out at the top, it should feel just like a plank for a brief moment before pulling the bell back down through the legs. Your glutes, abs, and legs should all be tight and fiercely engaged in the top position.
重要的是，不要在底部的背部或顶部向后弯曲，这一点很重要。还值得注意的是，运动全部都在臀部，手臂只能引导铃铛，而不是举起它。如果做得正确，安全地完成，您应该感觉到臀部，腿筋，腹肌，lats甚至四边形的秋千。如果刚刚开始，则每组执行5-10次重复，并且一旦掌握了该机芯，就可以执行10-20。
