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核心訓練的十大好處
Top 10 Benefits of Core Training
體力從核心開始。然而，核心的概念對不同的人可能意味著不同的東西。
Physical strength starts in the core. However, the idea of the core can mean different things to different people.
許多人只承認腹肌是身體的核心，但人體的核心結構遠不止於此。身體的核心區域包括除四肢（包括頭部）以外的所有身體肌肉。
Many only recognize the abdominal muscles as the body’s core, but the human core structure is much more than that. The core area of the body includes all the body’s muscles except for those in the extremities (including the head).
從本質上講，這意味著完整的核心訓練涉及的肌肉比大多數人想像的要多得多。完整的核心訓練是健身訓練的基本組成部分，但在鍛煉時卻經常被忽視。
Essentially, this means that there are far more muscles involved in complete core training than most people assume. Complete core training is a fundamental part of fitness training and is too often overlooked when working out.
想一想：有將近 30 塊肌肉連接到核心，它們一起使身體作為一個整體運動。
Think about this: There are almost thirty muscles attached to the core and together they enable the body to move as an integrated unit.
以下是我列出的核心訓練的十大好處：
Here is my list of the top ten benefits of core training:
收緊參與運動的腹部結構，並改善四肢之間的力量傳遞。
教肌肉有效地協同工作。
有助於防止受傷。
加強和改善軀幹的穩定性。
可改善呼吸功能。
促進重量的適當分配，並幫助身體吸收力和轉移力。
提高整個身體的神經肌肉效率和神經肌肉控制，以實現有效的運動和身體定位。
在身體靜止和運動時改善脊柱和姿勢控制。
有助於穩定和對齊人的脊柱、肋骨和骨盆，以承受靜態和動態力。
收緊和壓平肚子。
Tightens the abdominal structures involved in movement and improves the transfer of power to and from the extremities.
Teaches the muscles to work together efficiently and effectively.
Aids in the prevention of injury.
Strengthens and improves the torso’s stabilization.
Can improve respiratory function.
Facilitates proper distribution of weight and assists the body in absorption of force and transfer of forces.
Enhances neuromuscular efficiency throughout the body and neuromuscular control for efficient movement and physical positioning.
Improves spinal and postural control while the body is still and in motion.
Helps to stabilize and align the spine, ribs, and pelvis of a person to withstand static and dynamic force.
Tightens and flattens the tummy.
質量還是數量？
Quality or Quantity?
在執行練習時，始終選擇質量而不是數量。
Always choose quality over quantity when it comes to executing the exercises.
專注並活在當下。注意身體在做什麼以及感覺如何。進行適當的呼吸並以不會影響鍛煉目標和形式的速度移動。
Focus and be present in the moment. Pay attention to what the body is doing and how it feels. Engage in proper breathing and move at a pace that won’t compromise the goal and form of the exercise.
負重訓練時，與合作夥伴一起訓練發現、支持和動力。或者與私人教練一起進行具有挑戰性但安全的鍛煉，以加速取得成果。從適當的水平開始，並在計劃的時間段內逐漸建立到所需的力量和耐力水平，使用一種讓您取得成功的策略。
When working with weights, train with a partner for spotting, support, and motivation. Or train with a personal trainer for challenging, but safe workouts that accelerate results. Start at the appropriate level and gradually build-up to the desired level of strength and endurance over the course of a planned period, using a strategy that sets you up for success.
恢復
Recovery
核心訓練可以在身體允許的情況下進行。一旦核心訓練失敗，之後通常會感到疼痛。讓受過訓練的肌肉恢復是非常重要的。恢復可能需要一天到一周的時間，具體取決於訓練強度和身體狀況。不建議在肌肉群恢復之前再次訓練它，這可能會導致過度訓練和受傷等問題。
Core training can be done as often as the body permits. Once the core is trained to failure, it’s often sore afterward. It is very important to allow the trained muscles to recover. Recovery can take from a day to a week, depending on the intensity level of the training and condition of the body. Training a muscle group again, before it is recovered, is not advised and can cause problems such as overtraining and injury.
當肌肉酸痛時，多喝水，在一天中定期拉伸肌肉，每天至少熱身一次。在跑步機上 10 到 20 分鐘就可以完成這項工作，具體取決於速度、坡度和健康水平。無論選擇哪種熱身方式，都應該讓人流一身輕汗。
When muscle soreness occurs, drink lots of water, stretch the muscles regularly over the course of the day, and warm up the body at least once a day. Ten to 20 minutes on a treadmill can do the job, depending on speed, incline, and fitness level. Whatever the choice of warm-up, it should bring a person to a light sweat.
一旦身體持續出汗，就可以冷靜下來。運動後按摩和洗個溫水澡也有幫助，在水溫好的時候泡在浴缸裡，然後讓水自然冷卻，這樣身體就可以自然冷卻了。運動後飲料還可以幫助緩解肌肉酸痛和修復。
Once the body is perspiring consistently, one can cool down. A post-workout massage and a warm bath can also help, get in the tub while the water is nice and warm, then let the water cool down naturally, so that the body can cool down naturally with it. Post-workout drinks can also help with muscle soreness and repair.
晚上好好休息一下，你的核心很快就會以最佳的體型和表現來獎勵你。
Finish up with a good night’s rest and your core will soon reward you with optimal shape and performance.