Training benefits: enhance waist strength.

Training method: 3-4 groups, 10- 12 times/group.

Coach's tip: If you have a waist injury, it is not recommended to do this exercise.

Practice steps:

1 Lie on the Roman chair and adjust the height of the Roman chair so that the upper body can move comfortably to the ground with the hip joint as the rotating shaft. Fix your leg.

Slowly lean your body as far as possible to the ground. Be careful not to lean forward or backward during the action.

Stop when the body is fully extended, stop for a while, keep a steady breath, and then gently raise the body to the starting position. Repeat the other side after completing one side.

Roman chair, stand up.

Training benefits: enhance the strength of the back.

Training method: 3-4 groups, 10- 12 times/group.

Coach's tip: If you have a waist injury, it is not recommended to do this exercise.

Practice steps:

1 Put your feet on the pedal of the instrument, stick your legs straight on the lower end of the instrument and lie on the upper end of the instrument.

Put your hands on the opposite shoulder, keep your eyes forward, keep your neck and body straight, get ready to start the action, and then slowly bend over.

3 lower your body to the level of the ground, and then straighten your body with the strength of your waist. Then practice again and again.

Using gym equipment is not as difficult as you think! There is a first time for everything. Take the first step bravely and try boldly ~