The methods of waist strength training are 1, flexion and extension.
Open your legs, shoulder-width apart, with your hands akimbo, and then do a full waist flexion and extension for 5 ~ 10 times. Try to relax your waist muscles during exercise.
2. Turn your hips and turn around.
Legs apart, slightly wider than shoulders, hands on hips, breathing evenly. With the waist as the central axis, the buttocks rotate horizontally clockwise first, and then counterclockwise in the same way, with the speed from slow to fast and the rotation range from small to large, and so on 10 ~ 20 times. Pay attention to the fact that the upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.
Step 3 sit-ups
For men, it is very important to exercise waist strength with this. Everyone can do these actions, but the key is patience and persistence. Not for a day. Give up when you are tired. Insist on doing two or three groups in fifteen groups every day, and the effect is very good.
Step 4 bend forward and squat down
When exercising, you can also use the process of bending your legs forward and squatting, and you can also exercise your waist strength. Remember to tuck your knees in your hands and then squat down. Different people have a good grasp of the depth of squat, preferably a squat, and then stand up. Repeat this action fifty times.
Step 5 touch the ground and lift your hips
This action may be difficult for many people because of poor flexibility. However, you don't have to touch the ground, just keep your hands as close to your feet as possible. Remember, your legs must be upright and not bent, and touching the ground to lift your hips can last for 30 seconds, in a group of actions, 20 times.
6. Rub your belly
Practitioners lie on their backs, put their hands together, put them on their stomachs clockwise, turn them clockwise for 50 turns, open their hands on their stomachs, and then reciprocate up and down for 50 times. Ask them to hold their breath, stand up and practice in groups in the morning and evening.
7. Turn your body
Stand up straight, with your legs shoulder-width apart, your hands akimbo or on the pituitary side, and swing your body, turning left and right 50 times. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head and neck should be on it.
8. Bend over in front of you
Legs stand upright, shoulder width apart, upper body tends to bend forward, and then stand up. Ask your knees to be straight and your hands to touch the ground as much as possible, and do it 50 times in a row. (you can also step by step according to your physical condition).
9. Lift your legs in turn.
When standing on your legs (you can also hold the carpet on the wall, desk, windowsill or bed with your hands), try not to move your upper body, lift your knees to your chest as much as possible, and hold your legs with your hands for 50 times in a row. Three simple and effective waist-thinning movements.
10, common gluteal bridge
Lie flat on the mat, with your hands and palms flat on your sides, your knees bent 90 degrees, and your feet flat on the surface of the mat. Tighten your hips, straighten your waist and keep your body in a straight line. Count to 5 at the highest point, then slowly put it down and record it as an action.
Matters needing attention in exercising waist strength 1. It is forbidden to bend over to carry heavy objects. It is forbidden to bend over suddenly or straighten up.
2. Take 3-5 minutes to do gymnastics during long-term physical labor. Don't hold a posture for more than half an hour. Stand up regularly for exercise.
3. Avoid getting cold at the waist.
4. The diet should be diversified, and calcium-rich foods such as milk and seafood can be appropriately increased to supplement the loss of calcium in the body and slow down the aging process of the lumbar spine.
5, once the lumbar sprain, must rest, in case of continuous spinal activity interfere with the repair of damaged soft tissue.
6. The frequency and intensity of back muscle exercise must vary from person to person, step by step, and the daily exercise can be gradually increased. If you feel waist pain, discomfort, stiffness, etc. On the second day after exercise, the intensity and frequency of exercise should be appropriately reduced, or exercise should be stopped to avoid aggravating symptoms.
Tips for exercising waist strength in gym 1. Gym "software" is higher than hardware.
The choice of gym depends on the environment and equipment, and more importantly, the level of gym instructors. You know, in the face of cold fitness equipment, people are very easy to get bored, but a hot and dynamic group course can instantly ignite your fitness enthusiasm. In addition, a competent coach not only guides your teacher, but also supports your friends. At the same time, he is also a supervisor, which plays a vital role in your weight loss process.
2. Choose a fitness card like a fund.
If you choose the right fitness card, it will help you "appreciate" like a fund, and of course it will be beautiful. For those who enter the gym for the first time, remember not to rush to apply for the annual card. It's best to choose the second card first. There is a simple reason. If you have a year to do something, you will unconsciously push it back. In this way, the card lies quietly in the corner of your wallet, and there is little chance of "showing up".
3. At the beginning of health, give yourself a peaceful mind.
Slimming must give yourself a peaceful mind. Note that this is not a struggle in the shopping mall, nor is it the survival of the fittest in professional competition. All you have to do is relax and exercise as easily as entertainment. Many people slowly slacken off and even lose confidence in fitness because they can't see the obvious slimming effect in a short period of exercise. In fact, this is unnecessary. You have to understand that Rome was not built in a day, and your fat needs to be removed a little bit.
Click the next page to learn more >>& gt The benefits of strength training for girls.