How to practice waist flexibility How to practice waist flexibility

I think I can train the chest and drive the waist. Latin twist 8, belly dance inside to the side of the crotch should be OK.

Exercises for waist flexibility.

1) Forward bend waist: mainly used to practice the ability and flexibility of the waist to move forward, specific methods: stand side by side, legs up, knees clamped, hands with ten fingers crossed, 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.

Key points of action: Stand with your legs upright at your knees, bend your chest and waist, fully stretch your lower back, and keep your chest and legs together.

2) Backward waist throwing: It is mainly used to practice the flexibility of backward waist movement. How to do it: Stand side by side, with one leg supported and the other leg straight back up.

Swing, at the same time, the arms are straightened, and the body 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

Action points: the back swing leg and the upper body flexion oscillation at the same time; Support the legs, knees straighten, bend the head and arms back to do a coordinated back swing power assist action, 3) Lumbar rotation ** is mainly used to practice the left and right rotation amplitude of the waist. specific play; The feet are slightly wider than the shoulders, and the arms are naturally hanging down to the hip joint.

The axis body leans forward, 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 left; At the same time, the arms follow the upper body.

Circling motions clockwise or counterclockwise to increase the amplitude and strength of the waist rotation

Action points: try to increase the amplitude of the ring, the speed from slow to fast, so that the lumbar joints can be fully moved and extended.

Movements that are flexible in the waist.

One step away from the bar, stand in a big figure-eight step, and raise your arms up and straight; Reach forward with your arms and stick to the bar; Shoulder and chest stretched, squeezed forward; The upper body is stretched, and the waist and back form an arc; With your legs straight, your weight can be shifted forward with the chest press.

Waist drain training steps.

Facing forward, stand in a big figure-eight step, with both arms naturally perpendicular to the sides; Raise your arms upward, shoulder-width apart, and drive your head and eyes to follow from top to back. The head, eyes and arms are actively turned back, leading the shoulders, chest, waist, and hips to backwards in turn, forming an arc shape; The torso and limbs are fully stretched, and the legs are stepped down to form a stretch with the arms; In the arc pose, it takes a while, usually 4-8 eight beats.

Chest and waist training steps.

With your back to the bar, your feet together, your hands holding the bar, and your knees bent; When standing upright with both legs, the crotch is quickly pushed out, and the waist, chest, shoulders, neck and head and arms are lifted upwards in turn; When finished, it should be half a toe, with a straight arm and a chest and waist higher than the bar; The upper body forms a semi-circular arc, and the back and waist spine are stretched to the maximum extent to achieve the purpose of training;

Shabu Shabu training steps.

Facing ahead, stand on your feet in figure-eight steps on the left and right, and open your arms with flat shoulders; The arms are led directly to the side of the body, the tips of the hands are driven, and the head and upper body follow; Arms stretched out shoulder-width apart, stretched forward through the side, and then moved in a flat circle; In the process, the upper body should be leaned forward, backward and sideways as far as possible to reach a 90-degree angle, and the different parts of the front waist, back waist and side waist should be lengthened; The head and eyes follow the manual and draw a circle in the farthest route, the greater the range of movement, the better. Legs straight, or knees bent in the direction of the body; There can be a circle in both positive and negative directions.

Hope it can be helpful to everyone!

It is recommended to try to practice Pilates equipment, and at the same time slim the waist, there will also be stretching to enhance the flexibility of the waist.

If you want to strengthen the flexibility of your lower back, you can do lower back training to stretch the ligaments in your waist and legs. Handstand training can also work the waist, and the essentials of the movement are to reverse the body and support the feet on the wall. Waist training needs to be carried out on the basis of lower back training, which is more difficult, but the effect is better, and more practice can be done.

Lower back training can exercise the flexibility of the lower back, spread the legs, divide the big figure, stand up straight, raise the arms above the head, the fingertips are the first to go back, and slowly lean the upper body back until the hands touch the ground. When you first start to do the lower back movement, you can use the strength of others until you can lower your waist alone.

Handstand training can also exercise the waist and enhance the flexibility of the waist. When doing a handstand, you need to choose a relatively solid wall, face the ground, slowly lie down, support the ground with both hands, and move your feet towards the wall until the whole body is close to the wall.

Waist consumption training can exercise the flexibility of the waist and make the waist fully stretched. When doing this movement, you need to slowly hold the arm in the crook of the leg on the basis of the lower back movement, and carry out a continuous extension movement, which is more difficult and can be practiced more.

Before lowering the waist, you must be prepared for activities, otherwise it is easy to get injured. The flexibility of the waist should be no problem at your age, the pain may be the cause of the weakness in the waist, you can try to work on the waist, here is a bit silly but definitely useful to teach you. You sit upright in front of the desk (of course, the horse step squatting is the best, but this requirement is a bit high) 2 hands straight, put a pen on the left hand side, accommodate the last 2 hands at the same time to pick up the pen, do not move above the shoulder, completely lean on the waist to turn the pen to the right hand side, and then the same method to the left hand side, and so on.

When you turn your waist, your mind is on your waist (that is, to experience the feeling on your waist). The advantage of this method is that it can be done in between studies, and it works very well (I have taught many people to respond very well), and of course, not only pens, but other things that can be held with both hands.