Seek a training plan to increase waist strength develop obvious abs ! Practice at home .

Exercises for waist and abdominal strength:

1. Straight-leg deadlift.

Initial position: Feet open, shoulder-width apart or slightly narrower, straight legs bent forward, hands on the ground bar, grip slightly wider than shoulders.

Short-range movements: Hold the barbell with both hands, pull its straight arms up with your lower back, completely straighten your upper body, and then slowly return along the same path and repeat.

Action points: Straight-leg deadlift requires not bending the legs, the waist should be straight, and the waist should not be bowed. Since the weight of the deadlift is usually large, it is not necessary to pull it up sharply at first to prevent injury to the waist.

2. Goats stand up.

Initial posture: Lie prone on the goat push-up frame or jump box, the upper body hangs naturally, the feet are fixed on the frame or pressed by others, and the head is held in both hands.

Action process: contract the lower back muscles, make the upper body arch, stop for a moment at the apex, and then slowly return along the original path, repeat.

Action points: the speed of action should be even, not up and down, try to tighten the lower back muscles when arching upward, hold the head with both hands when there is strength, and put both hands behind the waist when there is no strength.

Exercises for lumbar flexibility :

1. Forward bend waist: mainly used to practice the ability and flexibility of waist forward movementSpecific methods: stand side by side, legs up, knees clamped, two hands with ten fingers, two hips straightened, palms up.

Then the upper body is hyperelastic, the waist is leaned forward, the palms of the hands are as close to the ground as possible downward, the knees are straight, the hips are flexed, and the lower back is fully extended.

Bend your elbows from the sides of your feet and hold your heels tightly, so that your chest is close to your legs and fully stretch your lower back. Hold on for a certain amount of time before relaxing and standing up. You can also turn your waist to the left and right sides when your hands touch the ground, and touch the ground on the outside of your feet with the palms of your hands to increase the flexibility of turning left and right when your waist is extended.

2. Backward waist: It is mainly used to practice the flexibility of backward waist movement. Here's how:

Stand side by side, one leg is supported during the exercise, and the other leg swings backward and straight legs, and at the same time, the arms are straightened, and the waist is bent backward to do the backward swing vibration, so that the lower back is fully compressed, and the front of the lumbar spine is fully extended

3. Rotation is mainly used to practice the left and right rotation amplitude of the waist. specific play; The left and right feet are slightly wider than the shoulders, and the arms are naturally hanging on the side of the hip joint, and the body leans forward with the hip joint as the axis, and then takes the waist as the axis, so that the upper body rotates clockwise or counterclockwise from front to right, up and then to the left, and back; At the same time, the arms are wrapped clockwise or counterclockwise with the upper body to increase the amplitude and strength of the waist rotation.

1. Bend sideways for exercise: stand upright. Spread your legs apart, raise your arms flat from side to side, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and your legs and arms must not be bent, inhale, then reduce, and exhale.

Change the direction again and repeat again. Do this 8 times in a row. 2. Leg flexion exercise:

Supine position. Keep your arms flat on the ground from side to side, bend your knees and lift them up at the same time after your legs are straight, and inhale so that your thighs are close to your abdomen; Then exhale and slowly restore. Repeat 8 times.

3. Raise the legs and close the abdomen: mainly to develop the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again.

Once this exercise is done evenly, bend your knees and continue to do the same movement. Repeat 8 times. Fourth, the seated bending body:

It mainly develops upper and lower abdominal muscles. Straighten your knees, lean back to keep your body balanced, and then bend your knees and abdomen so that your abs are extremely flexed. During the exercise, the feet should never touch the ground.

5. "Cycling" exercise: supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, moving faster and more flexibly, and having as much flexion and extension as possible.

It lasted 20?30 seconds. Sixth, twist the waist:

Hold the handle in one hand or pull a certain weight of weight, and do waist twists and turns in various postures to exercise the external oblique and lower back muscles. The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

Waist and abdominal strength is also called core strength, and there are many ways to practice, and the following are a few:

1. Plank: Prone arm bending, body straight, toes on the ground, stationary, as long as possible;

2. From both ends: lie on the cushion on your back, lift your legs and upper body at the same time, reset your hands and feet after touching your feet, about ten times per group, three to five groups each time;

3. Prone back up: Lie on the prone mat, let the companion hold down the feet, bend the arms with both hands to hold the head, and lift the upper body vigorously, about ten times in each group, three to five groups each time;

4. Hanging leg bending: holding the high bar hanging in your hand, and bending the leg to raise the leg, about ten times per group, three to five groups each time;

5. Sit-ups: Small sit-ups, 20 in each group, three to five sets of exercises each time.

Sit-ups are the easiest.

Board games are a bow and a swing.

There are many ways to exercise the coordination of the body, such as: shuttlecock kicking, skipping rope, doing radio exercises, aerobics, boxing, etc., which are conducive to the coordinated development of the body.

Tonal training prescriptions.

Since it is a kind of intensive training, it is necessary to lay a good foundation and adjust during the preparation and training period.

There is no special coordination training during the whole period and during the competition. Strong training.

The degree 70 frequency is taken three times a week as follows:

1.Vertical jump 2Jump back and forth 3Side-Jump 4Square Jump 5Veer.

Jump 6Jump Turn 7Lateral crossstep 8Reverse movements of hands and feet.

9.Stand on the ground.

Coordination training is done in a combination of speed and time.

Coordination and resilience training.

In the process of agility training, it is necessary to pay attention to exercises that combine flexibility and coordination. Because tennis is a project in which the upper and lower limbs move at the same time, the completion of various hitting actions requires the coordination and cooperation of the whole body, and the quality of the coordination will directly affect the hitting action and quality.

Flexibility refers to the ability of soft tissues such as muscles, tendons, and ligaments in the joints of the human body. In addition to their own conditions, tennis players can arrange a variety of equipment, body* and a variety of stretching exercises for growth ligaments, focusing on the shoulder joint, knee joint and waist and abdomen.

Commonly used training methods: shoulder wrap, reverse shoulder pull, side shoulder pull, running posture shoulder press, both hands hold each other's arms, body forward bending, body backward flexion, lunge leg press, side leg press, waist loop, waist flexion and extension, marching forward, side, back kick, front kick crotch high-five, longitudinal split, various trick rope skipping, swimming activities, etc.

Waist workout:

1. Sit-ups: (sit-ups can also be combined with some other work, such as turning the waist left and right at the same time when standing up). It can effectively exercise the abdominal and waist muscles.

2. Waist rotation exercise: stand upright, open your feet shoulder-width (or sit on a stool) with your waist straight, and tuck your abdomen and chest; Place your hands slightly lower in front of your chest, bend your elbows, fold your hands together, keep your lower body still, move your arms to the right as much as possible, and rotate your waist at the same time. Return to the center position and rotate in the opposite direction, repeating the whole movement more than 10 times.

3. Abdominal curl exercises: keep the body upright; With your feet shoulder-width apart, your left arm straight above your head and your waist bent, tilt your upper body to the right, lean down as far as you can to the right, keep your legs bent, and stretch your right hand toward the floor. Feel the stretch of the left lower back muscles.

Hold for a few seconds and repeat the redirection. Do it 6 times or more.

4. Strengthened posture: Lie on your stomach with your arms spread out and your shoulders in the same straight line. The forehead touches the ground.

Inhale, slowly lift your head, hands, and feet off the ground, and breathe naturally (2 to 5 breaths depending on your condition). Exhale while slowly and controllably flattening your body. Relax the muscles of the back and whole body and regulate breathing.

Repeat the exercise 3 times. It can effectively exercise the muscles of the waist, spine, abdomen and buttocks.

The above movements are relatively simple, but they are very good for exercising the waist. The second pose can also be done at work. After doing these poses for a period of time, check the fitness book or find some difficult poses on the Internet to do, so as to effectively enhance the strength of the waist.

You should also pay more attention to sitting and standing postures.

It is advisable to make the muscles feel sore every time.

Remember not to do it every day, every time you do anaerobic exercise, you want to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Be sure to combine aerobic exercise, such as jogging, and be sure to sweat. If you simply do sit-ups, the fat layer will not be reduced, the muscle layer will be thickened, and the waist will be thicker.

Scientific fitness will have perfect muscles and waist strength will be enhanced.

Good luck Hope to adopt o( o thank you.

The core muscles refer to the muscles around the waist and abdomen, such as the transverse abdominis, psoas quadratus, internal trapezius and other deep muscles.