(1) neck

Neck exercises have the following actions: sitting or standing, including lowering the head and raising the head; Left-right rotation and lateral flexion; Shrugging; Chest out; Two forearms are buckled behind the head to stretch pectoralis major; Put your hands behind your shoulders and stretch the trapezius muscle with your elbows together; Grab your neck and fight for it. Mainly to exercise the muscles of the neck and back, especially those who bend their heads at their desks for a long time, should exercise regularly to prevent muscle tension and injury. The operation of neck exercise is simple, and it can be carried out according to local conditions, in offices, activity places and at home. The key is persistence, neck health awareness, gentle, slow and orderly movements.

(2) waist

1, sit-ups: (Sit-ups can also be combined with some other work, such as turning left and right while lifting). Can effectively exercise abdominal and waist muscles.

2, waist rotation movement: upright, feet open and shoulder width (or sitting on a stool) waist straight, abdomen and chest; Keep your hands slightly below your chest, bend your elbows, fold your hands, keep your lower body still, move your arms as far as possible to the right, and turn your waist at the same time. After returning to the center position, rotate in the opposite direction, and the whole action is repeated 10 times or more.

3, abdominal bending movement: the body remains upright; Your feet are shoulder width apart, and your left arm is straight above your head, bending your waist. Tilt your upper body to the right, try to lean down, don't bend your legs, and put your right hand straight on the floor. Feel the stretching of the left waist muscles. Hold for a few seconds and repeat in the opposite direction. Do it more than six times.

4, strengthen posture: prone, arms open, shoulders in a line. The forehead touches the ground. Inhale, slowly raise your head, get your hands and feet off the ground, and stand and breathe naturally (2 ~ 5 breaths according to your own situation). Exhale and slowly flatten your body in a controlled manner. Relax your back and muscles and adjust your breathing. Repeat the exercise three times. Can effectively exercise the muscles of waist, spine, abdomen and buttocks.

The above actions are relatively simple, but they are good for exercising the waist. The second position can also be done at work. After doing these postures for a period of time, look up fitness books or go online to find some difficult postures to effectively strengthen your waist strength. You should also pay more attention to sitting and standing.

The second method:

Hula hoop, when you are not training, you can play together to exercise your waist muscles.

I also suggest that you try to discuss with the coach and try football. We play football for a while before each training session in the Dojo. Although barefoot, the ball is not full of air and has no feeling for feet. But sometimes the instantaneous explosive force drives the muscles of the waist and abdomen and the muscles of the back. After a long time, it is not only good for the waist, but also helpful for flexibility, sensitivity and responsiveness. And because I practiced football in the Dojo, I fell in love with football, hehe, although I am a girl. . .

The above methods are easy to spend when you play and practice. If you think these methods are not in line with your actual situation, you will be very tired, holding the wall with one hand and supporting your body with one foot, and controlling your legs for a long time. Also, put your hands on the ground, lift your feet by another person, face the ground, and climb forward with your hands.

The third method:

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.