Beginners had better practice waist from these movements first.

In waist training, hard pulling is undoubtedly the most effective action. But for novices who are still practicing equipment, this action is recommended.

Choose a Roman chair when practicing. This instrument is simple and practical. Generally, Roman chairs don't need much debugging, just adjust the height of Roman chairs according to their own height. That's enough. Pay attention to the following aspects when practicing the whole movement.

Action essentials:

After adjusting the height of the Roman chair according to your height, put your feet on the pedal of the instrument, stick your legs on the lower end of the instrument, straighten your legs and lie prone on the upper end of the instrument. Put your hands on the opposite shoulder, keep your eyes looking forward, keep your neck and body straight, inhale when you are ready to start the action, and then slowly lower your waist. At this time, exhale, and your body will be lowered to the level or bottom of the ground, and then straighten your body with the strength of your waist.

Frequency and time:

Pay attention to slow down when you fall, and the time is 2 seconds to the lowest point. Get up quickly and try to get up in one second. Keep the frequency of going up and down as slowly as possible in a group.

Strength and number of groups:

The action of goat standing up has obvious effect on waist muscles. If you feel pain in your waist during practice, you can keep your posture and have a little rest. It is recommended to practice 3-5 groups at a time, each group 15-20 times, and once a week 1 time is enough.

Stretch and relax after practice:

Goats must relax effectively after standing practice. You can stand with your feet together, bend slowly, touch your toes with your hands, and keep it for about 10-20 seconds at the end of the action. This can not only improve the flexibility of the core parts of the body, but also relax the waist muscles, relieve fatigue, promote the rapid and effective recovery of the body, and reduce the poor physical condition the next day caused by soreness after waist exercise.

What kind of exercise is suitable for waist exercise?

Abdominal and waist muscle exercises Sit-ups Legs start sitting on a flat mat or lying on a sloping board with your head up. Hold the fixed object behind your head with both hands and straighten your whole body. During the movement, the abdominal muscles contract and keep the straight legs bent upward as much as possible. Hold it for a second, and then let your legs fall back slowly. Breathing method Inhale when your legs are bent upward, and exhale when you fall backward. Pay attention to the main points. When you fall off your leg, you should still control your abdominal muscles to avoid falling too fast. Lie on your back, lift your legs, curl your upper body, and lie flat on the bed or the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands. During exercise, try to curl the upper body forward while keeping the calf down, so that the body will not actually be lifted very high. Breathing method Inhale when curling forward and exhale when leaning back. Pay attention to the main points. When curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible. The starting position of the hanging bar is to bend your knees and shrink your legs. Holding the horizontal bar with both hands, the whole body hangs under the bar. During the action, your knees are bent and your calves are retracted as far as possible. When you reach the highest point, completely contract the rectus abdominis for one second. Then slowly droop the calf until it is completely straight. Breathing method: inhale when the calf contracts and exhale when landing. Pay attention to the main points. Try to lift your knees up when you contract your calves. Sit with your legs down, sit by the stool and support your hands on the stool. Keep your legs straight forward. During the movement, bend your knees and shrink your calves as high as possible. Completely contract the rectus abdominis for one second, then slowly lower the calf until it is completely straight. Breathing method: inhale when the calf contracts and exhale when landing. Note that this action is relatively simple, and its function depends on the height of the knee and the speed of the action. The higher, the slower and the bigger, and vice versa.

Hope to adopt

How to practice waist strength chart

First, sit-ups

Sit-ups can be said to be classic simple exercises. Bend your feet, put your head in your hands, sit up straight by waist strength, and touch your knees as the standard. This can not only practice waist strength, but also reduce belly and practice vest line.

If this standard sit-up is a little difficult for people who have just started practicing waist strength, you can make a simple version, with your feet bent, except that your hands are straight and your fingertips touch your knees. After doing it for a period of time, you can go from shallow to deep, and it is no problem to do a standard sit-up.

Second, stretching backwards.

The backward stretching movement can be accomplished by means of tools. You can use a silk scarf or a short silk scarf, hold both ends of the silk scarf, slowly stretch your hands up to the top of your head, then stretch back to the limit you can reach, then pause for 5 seconds and do it back and forth several times, which will obviously feel a sour feeling in your waist. Yes, this is the effect of effective waist exercise.

Third, recoil.

Kicking back is simple. Grab the back of the chair and kick your legs back as far as possible. Don't underestimate the back kick, which is one of the basic skills of dance. You should do your best when kicking your leg backwards. At this time, you can not only exercise your waist, but also shape your leg lines. You can not only practice your waist often, but also practice your leg lines.

How does a person exercise his waist at home?

Restore.

Note: The position of hands has a direct influence on the pressure of abdominal contraction. There are generally three different placement positions: 1. This movement looks simple, but to really get the best training effect, you must use the contraction force of abdominal clusters to cause abdominal muscle compression: supine, the abdomen and thigh are at 90 degrees, the thigh and calf are at 90 degrees, and the body is like a flying fish. You can put something under your calf, not a boy or a girl, but sit-ups.

The action is only the compression of the abdomen, and the action is very short, which causes the spine bones to bend, so that the chest ribs are close to the pelvis, but the lower back is still close to the ground, so that the waist can be exercised, and the hands are naturally straight and flat on the body (easy) 2. Two heads crossed on your chest and hugged each other (middle) 3. Put your hands behind your neck (difficult) If a girl is doing sit-ups, she can also shake a hula hoop, pause for a while, and then use the tension of her abdominal muscles.

Is there any indoor exercise to practice your waist?

Exercise 1: Hula hoop

Thin waist principle:

Turning hula hoop to lose weight is a simple and convenient indoor weight loss exercise, which can be played anytime and anywhere. Turning hula hoop can help intestinal peristalsis, help digestion and defecation, better assist weight loss, and actively help clear the garbage in the body, thus achieving the effect of fitness.

Advantages: effortless, simple and good waist slimming effect.

Note: Hula hoops should not be worn for more than 20 minutes at a time, and the rotation speed should not be too fast.

Exercise 2: Sit-ups

Thin waist principle:

Sit-ups directly exercise abdominal muscles and promote abdominal fat burning. When the belly is small, the waist is naturally thin.

Advantages: the effect of slimming waist is obvious.

Practice: lie on your back in bed, bend your legs normally, put your hands and fists at your ears, and open your arms as far as possible. When doing the action, let the waist exert force, straighten the upper body, pay attention to the waist not leaving the ground, then slowly descend to make the body in the original position, and repeat the above actions.

Thin waist and small exercise III

1. Bend your right foot, open it slightly outward, kneel on the ground, stand up your heel, touch the ground with your toes, step on the ground with your left foot, keep your thighs and calves vertical, and open your left foot outward.

2. Keep your back straight, inhale, raise your arms upward, cross your hands over your head, and stretch your body upward. Hold this position for 5 breaths, then put down your hands and repeat the exercise 10 times, and then change your legs and repeat the exercise.

Effect: Improve leg edema, eliminate lower body fatigue and reduce waist fat.

Thin waist and small exercise iv

1, sit on the ground, knees bent, palms facing each other, upper body straight, hands in front of your body.

2. Inhale, slowly bend the upper body, the back can't be bent, spread your hands to the sides, touch the ground with your fingertips, and keep breathing naturally for 5 times. Then, your body will return to the starting position and repeat this action 10 times.

Effect: Promote blood circulation in abdomen and back, and tighten abdominal fat.

Vertical motion of staggered legs

Lie face up on the ground, cross your legs on the ground, put your hands on your head, lift your legs up to be perpendicular to the ground, then raise your head, pause breathing at the highest point, and repeat.

In addition to the above exercises, if you can slim down with diet, the effect will be twice the result with half the effort.

How to exercise waist strength?

1, sit-ups. It is very important to exercise the strength of the waist 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.

2. Twist your waist. Of course, if the waist is overworked and does not exercise, it will cause its fat and injury. Here, I suggest that when you are free, you can twist your waist, let your waist move and improve your waist function.

3. Turn the hula hoop. Because if you twist your waist at ordinary times, it will make people look uncomfortable and unnatural. So, you might as well prepare a hula hoop to turn around at home. At first, the movements will be uncoordinated. After mastering it slowly, you can restore your waist strength by turning for half an hour every day.

4. Bend forward and squat. 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.