How to train the waist muscles, how to train the waist muscles

1) Roll your waist on your back. Stand with your feet shoulder-width apart and your arms horizontally open. Then twist your waist down, touch the top of your left foot with your right hand, stand upright, and change to your left hand.

This action is repeated in 3 sets of 20 reps. 2) Dumbbell side waist. Stand with your feet slightly apart, your right hand crossed at your waist, and your left hand holding dumbbells (2 3 kg) with a natural droop.

Then bend your body to the left and lower your left hand as much as you can, then straighten your body. Repeat this for 2 sets of 20 reps. Take turns doing it on both sides.

3) Fitness stick side waist. Stand with your feet apart. Hold a gym stick in both hands and place it on your shoulders (or if you don't have one, cross your hands flat on your chest) and keep your back straight.

Then stretch the waist to the sides, moving slowly, paying attention to the amplitude, and not straining. Repeat this movement 3 sets of 20 reps. 4) Lie on your side and raise your waist.

This action is a bit difficult. Lie on your side on the floor with one arm bent, elbow supporting your body with your forearm forward. Keep your body straight, then force your waist down so that your entire lower body touches the ground, and then pull it up.

Repeat this for 2 sets of 20 reps.

This is more difficult to practice, that part of the muscles will be used when raising the legs, that is, similar to the kicking action when shooting in football, so the muscles of the average football player are more stylish, usually exercise before and after the leg, simulate the shooting action, or do a slow curl on the horizontal bar to feel the stretching of the muscles.

The abdomen and waist are the focus of bodybuilding exercises. The abdomen is at the most important part of the body and is particularly noticeable. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and well-defined abdominal muscles.

So, don't neglect bodybuilding exercises for your abdomen.

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 bend of the body: mainly for the development of 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.

6. Waist twisting: Hold the handle with one hand or pull a certain weight of heavy objects, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist 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.

Good luck with your workout!

Put your legs on top of the stool and do push-ups.

Go to the gym and ask the trainer.

Do more sit-ups and stick to them.

Practice throwing a solid ball, but the posture should be correct, you can exercise your waist strength, or you can do pull-ups, which is also very good, and it affects your height It depends on what exercise you do.

The most effective way to exercise your lower back muscles should be to do sit-ups with a quick upper body swing from side to side. I've been practicing for half a year and the results are very good! The waist is much thicker than before!

Exercising upper body muscles can hinder the development of height.

PS: The reference is the opening clip of "Fast Food Truck" starring Jackie Chan.

1.Boarding in the air: Lie on your back on the floor with your lower back close to the ground.

Place your hands at the sides of your head and your arms open. Lift your legs up and slowly climb the bike. Exhale, lift your upper body, touch your left knee with your right elbow, hold the pose for 2 seconds, and then reset.

Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position. 2.Fitness ball crunch:

Lie flat on the fitness ball with your feet flat on the floor, your hands on the sides of your head and your arms open. Slightly pull your chin in front of your chest, exhale, contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance, you can spread your feet apart a little more.

If you increase the difficulty, you can do it with your feet together. 3.Leg curls:

Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly.

Exhale, contract your abs, lift your upper body with your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep your chin slightly tucked towards your chest. 4.

Reverse crunch: Lie on your back on the floor with your lower back close to the ground, your hands at your sides, your legs raised at 90 degrees to your upper body, your legs crossed, and your knees slightly flexed. Tighten your abdominal muscles, then exhale and lift your hips slightly with your lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position.

5.Traditional crunch: Lie on your back on the floor with your lower back pressed against the ground.

Place your hands at the sides of your head and your arms open. Place your legs flat on the ground and bend your knees. Slightly tuck your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position.

The electromyography (EMG) test found that aerial boarding was the most effective exercise for exercising the rectus abdominis muscle. The second place is the leg curl, and the third is the fitness ball crunch. Studies have shown that when a workout requires constant stability and body rotation, the abs are able to produce maximum activity.

Because of the need to control balance in an unstable environment, a fitness ball crunch requires more muscle contraction and control than a traditional crunch during crunch training. In fact, for best results, it's a good idea to try a regular mix of different exercises, as this will work different muscles and won't get bored easily. Regardless of the type of exercise you choose, training and strengthening your abs takes time and patience.

Remember, the goal of training your abs is muscular endurance, not muscle and strength. Finally, remember to stretch your muscles after your workout.