How to practice waist with bare hands?

1, belly in and leg up

Lie on your back with your legs together, put your hands on your hips, then lift your legs and upper body up about 60 degrees with your hips as a fulcrum, and then slowly lower your legs, but don't touch the ground. You can also lift your feet off the ground together and then spread your feet. Do it a few times more. Perseverance, you will have a proud six-pack abdominal muscle.

2. Stand up and row.

The so-called "land swimming" is one of the signature actions of the Marine Corps. This is a compulsory exercise for men who want to shape their upper body into bodybuilding lines.

3. Diving push-ups

This is an improved push-up, which can not only exercise strong muscles, but also strengthen the toughness of neck, back, waist, buttocks and legs. Spread your feet as far as possible, and spread your hands wider. Lie down. Hips are tilted, upper body is pressed down hard, but touching the ground is not allowed. Hold hands straight for 20 seconds, then head back, arms bent and legs raised. After holding for a while, the body retracts to push-ups, and the hips are tilted again, of course. Finally, return to the preparation posture and repeat 8- 10 times.

Step 4 get down and lie down

When doing this action, you must do it in one go to get the best effect. Stand with your feet together. Squat down, put your palms flat on the ground, kick your feet back, lift your upper body with your hands, then bend your arms and keep your body parallel to the ground (keep your chest or knees off the ground) for at least 20 seconds. Finally, retract your feet to form a squat posture, then stand up slowly and repeat 8- 10 times.

Step 5 cross your legs and twist your body

Sit on the floor with your left foot straight, your right leg bent across your left leg, and your left hand should not touch your right knee. Then slowly turn your body back to the right (your right hand can be balanced on the floor) and hold it for 20 seconds when you reach the limit. Repeat 8- 10 times, and then do the other side.

6. Bend down and raise your hand

Stand with your feet shoulder-width apart. Bend forward as much as possible, keep your head down as much as possible, and put your hands together at the same time. Then, slowly raise your hands to the back limit for 20 seconds, then slowly let go of your hands and repeat 8- 10 times.

7. Pelvic sitting posture

Sit on the ground with your feet bent, your feet centered, and your toes supported by your hands. The head drives the upper body to press forward slowly until it reaches the limit. After 20 seconds, the body slowly returns to the preparation posture and repeats 8- 10 times. This action can be used to warm up before strenuous exercise. Although this action is simple, it helps to reduce sports injuries.

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