Source: Station Cool Author: Butsaya
The waist is an important part to support human movement, and the lack of waist strength will have a lot of influence on daily life in the future. Moreover, many people, especially men, are weak because of heavy work pressure, so it is particularly important to strengthen their waist strength. Next, Bian Xiao will recommend eight postures to exercise waist strength.
1. Get down. Squat is also one of the common ways to exercise waist strength. However, when doing squats, you should put your knees in your hands and then squat. Different people have different squat depths, so you can adjust it according to your own situation and repeat 10 to 15 times or so.
Step 2 lean back. This action is very simple, that is, after your body stands, your upper body leans back hard, but your feet can't bend. Think of your whole waist as an elastic spring and keep it back.
3. Twist your waist. Stand up straight, with your feet shoulder-width, hold your head up and chest out, put your hands on your chest, then keep your upper body still, rotate your arms and waist at the same time, and then rotate on the other side after returning to your original position. The whole action needs to be repeated 10 times or more.
Step 4 bend forward. Stand with your legs together, then fold your left hand and right hand, bend forward, press down hard with your hands, and exercise your waist strength while stretching your ligaments.
5. Leg bending exercises. Lie on your back, keep your hands close to the ground, straighten your feet forcibly, then bend your knees upwards at the same time, and bring your thighs as close as possible to your abdomen, then slowly restore them, repeating 8 times each time.
6. lateral bending. Stand with your feet apart, shoulder width apart, raise your left and right hands horizontally as above, probably in the chest position, then bend your upper body forward, touch your right thumb with the fingertips of your left hand, and naturally raise your right hand. When practicing this movement, you should not bend your thighs and hands, otherwise the effect is not obvious. You should also cooperate with breathing, inhale when you go down, exhale when you come up, change to the other side after reduction, and repeat the movement, 8 beats each time.
7. Lift your legs and abdomen. Lie flat on your upper body, straighten your legs and try your best to lift up, then slowly return to your original position and repeat 8 times to rest for a few minutes.
8. Flat bracket. Put your elbows on the ground, then point your toes on the ground and keep your whole body still. The longer you keep it, the better, which is very obvious for improving waist strength.