Hello, my friend! How to exercise the abdomen and waist? Ask the fitness expert 99808 who has answered this question many times and helped countless friends. I hope I can help you solve the problem! Abdominal waist is the focus of bodybuilding. The abdomen is in the center of the body, which is particularly obvious. From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding. First, sideways bending action: 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. Lumbar muscles: 1. One-arm dumbbell rowing is a necessary basic exercise in back muscle training. Can isolate and exercise the muscles on both sides of the back, especially the upper back muscles, so that the back is thick and the lines are clear. Preparation posture: press the left knee and left hand on the bench, the upper body is parallel to the ground, the right hand holds the dumbbell, and the right arm is straight. Look up ahead and arch your back slightly. Exercise: Pull up the dumbbell and bend your elbow until your wrist is just below your waist and your palms are inward. Stay at the highest point for about 2 seconds, then slowly straighten your arms, recover and tighten your back. When you straighten your arm, turn your right hand inward with your thumb to fully extend your latissimus dorsi. Number of groups: 5 groups for left arm and 5 groups for right arm, 5 times for each group. Try to use a bigger weight for dumbbells, but don't force it. You may have to cheat the last 1 ~ 2 times, but you can't use more. Tip: When practicing with the bell in your right hand, try to look at your left hand from your left shoulder (the opposite is true when practicing with your left hand). This can prevent the body from twisting and twitching when the dumbbell is pulled up and down, so that the latissimus dorsi can be stimulated more, and at the same time, you can correctly evaluate the effect of exercise. Second, the anti-grip chest pull-down and wide grip pull-down (mainly the block of latissimus dorsi) can shape a wide back, which is really suitable for many people. But for the whole back, it is a better idea to use diversified and balanced exercises. So try to use a narrow grip, and you will notice the difference between a wide grip and a narrow grip in the range of motion. In addition, this exercise has a good strengthening effect on the inner muscles of the upper back. Preparation posture: sitting posture, feet on the ground, adjust the rubber roller to press the knee to keep the knee stable. Hold the lever inward with the palm of your hand, and the distance between your hands is shoulder width. Exercise: Pull down the bar from the extended position to the chest, tighten the back muscles and keep the elbows close to the body. Bend slightly, hold your chest out, raise your chin, and keep your abdomen and lower back tense. When the bar is pulled down to the top of the chest, the shoulder blades on both sides gather and clamp, squeezing the latissimus dorsi. Use the tension of the back muscles to control the lever to keep pulling down for about 2 seconds, then the lever will recover in a controlled way, and then stop for about 2 seconds when the arm is straightened at the highest point. Every time you exercise, you should feel the full extension of your arms and the stretching of latissimus dorsi. Number of groups: use the weight that you can do three groups, 8 ~ 10 times/group, and pay special attention to the action specification. Stretching is very important, it helps to increase the inner muscle group of the upper back and the muscle mass of the middle back. Tip: Try to avoid using only two arms when pulling down, and pay full attention to the contraction and extension of back muscles. Third, rowing with a one-arm stretcher can teach you to fully contract and stretch with latissimus dorsi, you will strongly feel the power of latissimus dorsi, and at the same time improve the efficacy of the nervous system to dominate latissimus dorsi. Preparation posture: use a high-pulley stretcher, grab the handle with the right palm inward, kneel on the right knee, and bend the left leg for support. Exercise: Pull the handle to your chest and keep your elbows away from your body. When pulling down, the right hand turns in the direction of the body. In the fully contracted position, use the tension of latissimus dorsi to control the handle for 2 seconds, and then slowly restore the handle. Number of groups: do 3 groups of left arm and right arm, 10 ~ 12 times/group, and kneel on the left knee when pulling with the left hand. Tip: When paddling with one arm, it is best to turn your head to the opposite shoulder. Fourth, deltoid muscle is the main muscle group of shoulder. Most practitioners think that deltoid muscle is a simple shoulder exercise. In fact, the posterior bundle of deltoid muscle occupies a larger part in the back than in the shoulder. Therefore, it is very important to have a strong and developed deltoid posterior bundle when shaping the back. Experience tells us that the best time to strengthen the posterior bundle of deltoid muscle is after the back muscle training, because the strong latissimus dorsi may "take over" the work that the posterior bundle of deltoid muscle should do before the back "eats". Preparation posture: Hold a dumbbell in each hand, open your feet shoulder-width from left to right, bend your knees slightly, and bend your body forward so that your torso is basically parallel to the ground, your arms naturally droop and your palms are opposite. Exercise: contract the posterior bundle of deltoid muscle and lift dumbbell, keep elbow slightly flexed, and avoid lifting trunk when lifting dumbbell. When the upper arm is raised to shoulder level, pause for about 2 seconds, and then lower the dumbbell to recover. Number of groups: make 3 groups, 10 times/group. Tip: Make sure that the dumbbell is on the same vertical plane as the shoulder when lifting, and don't let the dumbbell retreat to the waist. This can isolate the posterior bundle of deltoid muscle and make lifting more difficult. If you are trying this exercise for the first time, don't pay too much attention to the standardization of movements and the contractility of muscles. Leg 1. Squat: mainly practice thigh muscles and gluteus maximus. Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover. 2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris. Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg. 3. Prone leg bending: mainly practicing biceps femoris. Action: On the prone stool, put the dumbbell on your feet or tie it to your ankles, with your calves suspended, hold the stool end with both hands and straighten your legs. Then the biceps femoris exerts force to bend the calf to the highest point, so that the biceps femoris is at the "contraction peak" position, stops for a period of time, and slowly recovers with the tension of the biceps femoris. Seven, the calf stands on one leg and lifts the heel: mainly practicing the calf muscles. Action: Hold the dumbbell with one hand, hold the fixture with the other, stand on the pedal with one front foot, lower the heel to the lowest point as far as possible, and bend the other leg to lift the calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately. Before the so-called aerobic refers to the intensity is not high, the purpose of warm-up is to prevent physical injury. Beginners can use the two-day differentiation system, that is, practice for two days and rest for more than one day. Is to ask the fitness expert 99808. This answer was chosen as an inquiry into the nature of knowledge. I hope it helps you! If you are satisfied, please adopt and evaluate it! (This answer is to ask the fitness expert 99808! Reject plagiarism and embezzlement! )