Push-ups are a very familiar sport, and this sport has a good effect for both men, women and children, and everyone will do it easily. Basically, most people know the essentials of push-ups, but what everyone doesn't know is that push-ups can exercise your waist and abdomen strength well. For waist and abdomen, push-ups are actually a very effective action, especially for waist strength, which is very useful. For people who can exercise every day, if they can insist on doing some push-ups every day, their waist and abdomen strength will definitely increase greatly in the long run. (Muscle-building training teaching, teaching you scientific muscle-building methods)

2. Flat bracket

Flat support requires us to support our body with elbows and toes to keep balance with the ground, but it should be noted that in the process of doing this action, it is easy to make our hips tilt up and our waist approach the ground when our endurance is insufficient. At this time, try to keep your body in a straight line with your waist and abdomen, and stick to this action for 30 seconds.

Step 3 bend your legs

Leg bending requires a yoga mat. After I put my body on the yoga mat, I will immediately put my body flat on the floor, straighten my legs and lift my legs with the strength of my knees. Then make sure you breathe rhythmically. After these moves, focus on leg lifts. In the process of leg lifting, our breathing is adjusted to exhale, and we will inhale during the whole movement. In other words, exhaling is decreasing, and inhaling is action. In the process of training, you should use your waist and abdomen strength to feel the intensity of exercise. If the intensity is acceptable, you can train about eight times a day. We feel very hard and can exercise less.

4, pedaling in the air

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

5, side support hip lift

The training of lateral support and hip lifting needs to be carried out sideways. Turn your body to your side first, then lift your hips, then lift your chest. Your body is basically a straight line. If your body is skewed, it will greatly affect the exercise effect, so pay attention. Also, you can adjust your hips a little higher than your waist, then put your neck down, let your eyes look forward naturally, and complete this action by lowering your head. After the action is finished, you can lift your hips and sit in two groups every day, with a rest in the middle.

6, hanging leg buckling

This action requires everyone to use certain sports equipment. First stretch out your right hand, then hold the high bar and let your body hang on the pole, then bend your legs and turn your body slightly. The number of movements and groups is similar to the above, but everyone needs to slow down this movement and not let the waist flash.

7. Roll up your stomach

The warm-up exercise of belly roll is similar to sit-ups. First, lie flat on the yoga mat and bend your knees to get ready. At this time, the upper body is lifted off the ground by using the strength of the waist and abdomen, and the arms are naturally lifted forward. When our chin touches our knees, we lie flat, but be careful not to touch the ground at the waist. We always need to use abdominal strength to get the waist off the ground and start exercising again.