Question 2: How to make the waist soft? Put your hands above your head, slightly wider than your shoulders, and hold the wall. Keep your hands still, press your upper body forward as far as possible, and at the same time hold your chest out and bend your waist. Keep your legs straight and your waist as close as possible, so that you can finally stick your chest to the wall, your lower abdomen to your legs, and your back is U-shaped. Press your waist like this. It might hurt. If necessary, you should insist that others press your back.
Question 3: How can I make my waist soft quickly? First of all, lateral bending: upright. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row Second, leg flexion: supine position. Put your arms flat on the ground, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times. Third, lift the legs and abdomen: mainly to develop the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times. Fourth, sitting and bending: mainly to develop upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet can never touch the ground. 5. "Cycling" exercise: supine position. Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. For 20 years? 30 seconds. Six, twisting the waist: hold the handle with one hand or pull a certain weight, twist the waist and turn around in various postures, and exercise the external oblique muscles and waist muscles. Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.
Question 4: How can I make my waist soft? Bend forward first, can your hands easily grasp your ankles? If you can't catch it, be ashamed first.
Bend back again (someone needs help, otherwise it will be dangerous), can you bend down? This doesn't require you to bend over. Your waist is sore, which means how long you haven't exercised.
Turn left and right again, is it sore, too? Does it click when bending? A door that is not opened for a long time will squeak as soon as it is opened ... and then twist the back left and right, and twist the spine at the same time. Hehe, it's really annoying.
Question 5: How to make the waist soft? What sports are there? Practicing yoga can not only reduce the waist, but also soften it. If you just want to soften your waist, you only need to learn a few movements, which only takes a few minutes every day. Before static exercise, generally take a deep breath first, and exhale slowly during practice. The following is a static exercise method without instruments.
1. Neck
(1) Spread your feet naturally, put your fingers behind your head, press your head forward smoothly, and apply appropriate resistance to your neck to prevent your hands from pressing your head down. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax.
When you practice, you should hold your chest and abdomen, not bow your waist.
(2) Put your right hand on the right side of your head, press your head to the left, and apply appropriate resistance to your neck to prevent your hand from pressing your head to the left. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax. Practice in another direction.
When practicing, the upper body should stand upright and not lean to one side.
2. Chest
(1) Push-ups are dynamic exercises. Here is a static push-up. Do push-ups When the body descends to the point where the chest will touch the ground, the pectoralis major muscles will be extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Stand facing the wall and raise your arms horizontally in front of you, so that your fingertips will touch the wall but not the wall. The whole body is straight, the upper body leans forward, the palms are attached to the wall, and the fingertips are facing up. Bend your elbow, the upper arm and forearm form a 90-degree angle, and the upper body is forced close to the wall. Keep your arms bent to support your upper body, so as not to lean against the wall and make your pectoralis major extremely tense. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
Step 3 shoulder
Open the door, stand in the door frame, relax your arms, make a fist, and put your hands forward. Then his arms were separated to both sides, and he pressed the door frame with his fist, as if to open the door frame. The deltoid muscle is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
4. Back
Standing or sitting posture, hands akimbo, latissimus dorsi taut, open to both sides, keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
Step 5: Arms
(1) Sit in front of the table, hold the lower edge of the table with both hands, and the upper arm and forearm form a 90-degree angle, as if to support the table. The biceps brachii is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Stand upright, naturally hang your arms at your sides, relax your fists with your hands clenched, and put your hands back. Raise your arms straight up to your back, and your upper body can lean forward slightly. Raise your arm until you can't lift it any more. Triceps brachii is very tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(3) Standing or sitting, arms drooping, fists clenched with hands facing back. Try to bend your wrist and tighten your forearm muscles. Hold this static posture for 8 ~ 10 seconds or a little longer. Then relax.
6. Abdomen
(1) Lie on your back, with your ankles fixed, your upper body sitting up, the angle between your upper body and lower limbs is greater than 90 degrees, and your rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Lying on your back, the lower limbs and upper body are inclined into a V shape at the same time, and the rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
7. Legs
(1) Half squat, keep your thighs horizontal, keep your upper body perpendicular to the ground as far as possible, cross your arms on your chest, and keep your quadriceps extremely tight. Hold this position for 8 ~ 10 seconds or a little longer, and then relax.
(2) Sitting posture: point the toes to the ground, raise the heel as high as possible, and tighten the triceps of the calf extremely. Hold this position for 8 ~ 10 seconds or a little longer, and then relax.
If you want to keep fit and get soft, the most important thing is to have perseverance and stick to it! ~. ~ #) Here are the specific methods: chest bodybuilding.
Traction action: take a standing or sitting position, put your arms on the inside of your body, slowly lift them to the sides to reach the height between your head and shoulders, and then slowly lift them forward until your arms are about to touch; Then the arms are separated, recovered and the muscles relaxed. Repeat this for 5-8 times.
Stand backwards: Sit in a chair with your arms on both sides of the chair. Lean back, shift your weight to your arms, straighten your legs at the same time, tighten your hips to your hips, hold your head up and hold your chest up, and make your body in a straight line for 5 seconds. Pay attention to natural breathing and keep your arms and body straight.
Chest movement: Kneel and stand, arms droop naturally. Move your upper body backward, sit your hips on your heels and exhale at the same time.
Bend your arms flat on your chest, with your hands facing each other, and your fingers touching your chest, including your chest, and bow your head. Then the center of gravity moves forward, the hips are straight, the upper body stands up, and at the same time, the arms and shoulders are bent (palms and fingers are open), and the head is raised. Repeat this action.
Prone exercise >>
Question 6: How can I make my waist soft and keep exercising? You want to make my waist soft, as if I can make my waist soft by twisting my waist.
Question 7: How can I make my waist soft? Leg press first,
Lower back.
1. Warm up.
Specifically: run 200M (because it is only below the waist, a symbolic run can also be done. )
Whole body joint activity. The most important thing is the waist position, which is twisted more.
I won't elaborate on this, just like the old lady in the park.
That's enough. )
2. Front and lower back.
Requirements: the legs are not together and bent, and the hip cloth is tight. Don't pout )
Put your hands down and touch the ground with your fingers. Touch the ground with your fist if you can.
Just do 15-20. You can increase the number of times according to your ability in the future.
3. Lower left waist.
Requirements: the legs are not together and bent, and the hip cloth is tight. Don't pout )
Cross your hands and palms and try to reach down to the left.
Just do 15-20. You can increase the number of times according to your ability in the future.
4. Lower right waist.
Requirements: the legs are not together and bent, and the hip cloth is tight. Don't pout )
Cross your hands and palms and try to reach down to the right.
Just do 15-20. You can increase the number of times according to your ability in the future.
5. Lower back.
Requirements: legs open.
Tilt backwards and downwards.
Put your hands back to keep your balance.
Just do 15-20. You can increase the number of times according to your ability in the future.
When you are finished, you can move your whole body. In the long run, I believe it will improve.
Question 8: How to make the waist soft? Practice group 1: turn around and watch the saw.
Action points: It combines the action of "spine forward bending" and waist twisting.
Action effect: specially contract and soften the oblique muscles of waist and abdomen. Stretch the muscles and ligaments behind the legs, eliminate turbid qi in the body, and enhance blood circulation, flexibility and control.
Action: Sit 90 degrees straight on the mat to keep the upper body stretched stably. Consciously tighten and lift the waist. Extend your arms to both sides, shoulder-length. Toes pointing to the ceiling.
Action: Inhale, keep the upper body stretched upward, twist from the waist to the side (be careful not to twist from the arms, hips and hips), and sit firmly on the mat below the waist.
Action: Exhale and extend your arms from the top of your legs to your toes. Pay attention to lifting and contracting ribs and abdomen. Keep your arms open.
Action: Start from your side, stretch your legs, hold your head with one hand, and keep your body balanced on the ground in front with the other.
Soft waist exercise group 2: lateral lying kicking
Action points: after one leg is finished, practice the other leg.
Action effect: gather the waist, buttocks, buttocks and the outside of thighs. At the same time, challenge the balance ability of the body.