Healthy Life: How to Practice Waist Strength for Girls

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. Here are some ways to exercise waist strength:

First, the running method

Running method is the key to exercise waist strength with various exercise modes during running. The main points are as follows:

1, lateral waist twisting running: raise your hands horizontally, cross your feet horizontally, and twist your waist when running. When twisting the waist, turn the waist in the air with the waist as the axis.

2. Jump and twist your waist: raise your hands horizontally, land your feet, keep your body upright in the air, and turn around with your waist as the axis.

3. Rotator: Run-up, then hold the rotator. It is required that the arms in the air are completely open, the legs are forcibly pushed to the ground, the waist in the air is completely in place, the movements are generous, and the body is coordinated.

4. Jumping and running: When running, hold the opponent's neck with one hand, bend forward, hook the opponent's calf with one foot, and hook the clip into a front ball. Use this method to practice the speed of lumbar braking during exercise.

5. Flapping and running: In the process of running, one hand does the action of pinching the other person's neck and bending backwards, and one foot does the action of licking the other person's crotch, and one clip and one squat form a back group.

Second, the cooperation method.

1, carrying people from the waist: the practitioner kneels and squats, carries the fire companion with his shoulder, and exercises the waist strength with one shoulder.

2. Throwing the neck: The practitioner holds the neck in one hand and the big arm in the other, doing the neck-throwing, mainly practicing the action of pushing the waist.

3. Arm-wrestling: The exerciser holds the fire in his hands, puts his arm on my shoulder and throws it at me, mainly to practice the waist-pushing action.

4. Shoulder fall: The practitioner carries the fire companion on my shoulder and throws it out of my body, mainly practicing the action of turning around and exerting strength.

5. Over-the-shoulder fall: Practitioners hold fire partners in their hands and throw them backwards from their shoulders, mainly practicing waist pushing.

6, three people cooperate with carrying people: two people pick up the exerciser. When running, the exerciser keeps the body level at the waist, mainly practicing the endurance of the waist muscles.

Thirdly, in-situ method.

In-situ method is the key to exercise waist strength on the basis of standing, taking the waist as the axis and accepting various exercise modes. The main points are as follows:

1, front lower back

Stand with your feet together or with your feet apart, bend your upper body up and down, and touch the ground with your hands and fingers crossed, or touch the ground with your fists. Lower the front, and your knees won't buckle. You can press it rhythmically or do it rhythmically with the organizer's password. Generally, it should not exceed 1 min before and after. After the action, you should stand up and do some relaxation exercises.

2. Lateral arch

Keep your feet shoulder-width apart and your upper body upright. Pull down vertically along the seam of trousers with one hand to avoid being hooked. Generally, the lateral bending should not exceed 1 min, and should be controlled on both sides. After the action, you should do some relaxation exercises.

Step 3 lower back

Keep your feet shoulder-width apart and your upper body upright. Pull your hands down the back of your thighs, lean back, bow your head and hold your chest. Requirements: according to the individual's flexibility, increase the range of action. The position of hands can be on the back of thighs, knees and ankles, and can also be supported in a bridge shape. When doing the lower back, the range of motion is from small to large, and the force should not be too strong. It is better to have fire protection around.

Step 4 waist

Keep your feet shoulder-width apart and your upper body upright. Raise your hands to shoulder width, take your waist as the axis, and turn your upper body to the right (turn around alternately). When you rinse your waist, just keep your mind steady, from slow to fast, from small to large, and don't push too hard.

Fourth, the instrument quality law

The method of equipment and materials is to cheat all kinds of sports equipment and materials to exercise waist strength. The main points are as follows:

1, horizontal bar practice

On the horizontal bar, do the hanging side swing practice. When swinging to one side, stay for three seconds and touch one side vertical bar with your feet. Do anti-bow and waist exercises on the horizontal bar (Figure 28, 29). When you want to do anti-bow, you should stay for three seconds to keep the waist muscles serious. Pull-ups are made on the horizontal bar to point out the abdomen. After the abdomen is at right angles to the upper body, the lower limbs are required to do pull-ups to keep the waist muscles serious. Do leg retraction exercises on the horizontal bar (Figure 3 1), and ask your feet to rest on the horizontal bar surface for three seconds.

2, parallel bars practice

Do abdominal exercises on the parallel bars, support at right angles after closing your legs, and stop immediately for not less than three seconds at a time; Hang your legs on the parallel bars and do abdominal exercises. When the abdomen is closed, it is required to stop immediately for at least three seconds.

Fifth, bend over sideways to practice

Stand straight. 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

Matters needing attention about intransitive verbs

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.

Seven, do warm-up exercises.

Exercise should improve your ability and avoid injury. Warm-up and stretching are just like the basic internal skills in martial arts novels, so we must persevere and be down-to-earth. But many people only know one, don't know the other, or can't grasp the essentials; Not benefit from it, but suffer from it; Therefore, in order to get the maximum benefit from the tie-wraps and ensure safety, the following principles must be observed:

1, be sure to warm up before exercise; For example, using a small run to raise the body temperature and keep the muscles and tendons in a state of preparation will improve the lacing effect and reduce the chance of injury.

2. Braces before and after exercise; Most people only remember to stretch tendons before exercise; Tired after exercise, I don't want to move; In fact, after exercise, although the muscles are sore, it is still necessary to gently do lacing again, so that the muscle fibers can be re-conditioned, the speed of fatigue recovery will be accelerated, and the muscle state will be better next time.

4, lacing action should be slow and gentle, don't press or press. The purpose of lacing is to stimulate the nerve information of muscle spindle nerve and tendon sensory corpuscle by using the elasticity and extensibility of tendon, and gradually increase the stretching potential and endurance. Whether it is rhythmic or fixed (more than 30 seconds in a row), it is effective as long as it is moderate; The most taboo is to pull the tendons that can't move. In order to be quick, they are pressed by violence, or others apply external help; As long as the force is improper, it will cause harm.

Good flexibility will not hinder growth, but will be beneficial to growth. Protect bones and muscles and effectively prevent injuries. Flexible training, it is impossible not to eat. Otherwise, you can't practice at all. Be prepared for hardship, adopt scientific methods, and maintain a normal mind, which will certainly be achieved. These are some methods of waist strength training. It should be noted that it is best to train waist movements under the guidance of professional teachers. If the training method is improper, it is likely to hurt the waist, not only can not enhance strength, but sometimes even sprain the waist, which is not worth the loss.