How to exercise your waist to enhance stamina?

It is best to do sit-ups to exercise the waist! Exercise both your abs and your waist!

First of all, it is necessary to determine that the purpose of fitness is bodybuilding.

Second, after the goal is confirmed, you should formulate a training plan according to the goal and grasp your own body information, such as age, weight, bodybuilding assessment, physical fitness, daily habits, body circumference, etc.

Third, set the time limit for the implementation of the plan, the reward for achieving the goal, the significance, etc.

Now take the improvement of physical fitness as an example

Prepare for exercise and do stretching gymnastics.

1。To do dumbbell exercises, it is best to choose adjustable dumbbells. (30 minutes)2. Jump rope, about 100 times in a group. (about 10 minutes).

3。Runs are available in the neighborhood or in the park. Run the stairs. (20-30 minutes)4. Do push-ups, crunches, or Pilates, yoga on the mat. (Relaxation exercises, do for 15-40 minutes).

5。Handstand. (One Minute Group).

It is best to do sit-ups to exercise the waist! Exercise both your abs and your waist!

To train the lower back muscles, you only need to master 6 postures.

Exercise 1 position: Lie on your stomach, keeping your hips close to the bed, and use your elbows to prop up your upper body so that your waist is gently stretched back.

Instructions: Start with a gentle and slow exercise, initially holding the backward extension for 5 seconds, gradually reaching 30 seconds, repeating 10 times.

Exercise 2 position: Lie on your stomach, keeping your pelvis close to the bed and gently supporting your upper body with your hands, keeping your waist and hips relaxed during the process.

Instructions: Hold in this position for 1 second and repeat 10 times.

Exercise 3 Position: Lie on your stomach with a thin pillow in your pelvis, stretch your hands to your back to your waist, gently lift your head and chest, and keep your eyes looking directly at the ground. Instructions: Start by holding for 5 seconds, gradually increase to 20 seconds, and strive to repeat 8 to 10 times.

Exercise 4 pose: Lie on your stomach with your head and chest close to the ground, gently lift one side of the upper limb, the opposite side of the lower limb tensed, and slowly lift 5 10 cm away from the bed.

Instructions: Start holding for 5 seconds and repeat 8 to 10 times. The goal is to stay in this position for 20 seconds.

Exercise 5 position: Supine position, both knees flexed, hands crossed in front of chest, upper body gently lifted off the bed.

Instructions: Hold for 2 4 seconds, then gently lay flat to the starting position, repeat 10 times. This method is used for the exercise of the upper abdominal muscles, which were mainly used to exercise the lower back muscles.

Exercise 6 pose: Lie on your back, keep your waist close to the bed, straighten one lower limb and slowly raise 20 to 30 cm.

Instructions: Hold the lower limb elevated position for about 10 seconds, then slowly lower it again and repeat 10 times. This technique is used for exercises of the lower abdominal muscles.

(1) Sit-ups, which can exercise the waist and abdomen.

2) Do push-ups and planks slowly for 3 minutes to exercise your lower back.

Depending on your situation, you can choose to exercise every day or every other day. Five sets at a time, alternating between (1) and (2). Stick with it to increase waist strength.

Diamond iron plate bridge and sit-ups.

yes, I'm thinking about that, too.

Exercises to improve waist strength:

The strength of the waist and abdomen depends on a series of muscles such as the abdominal muscles, back muscles, deltoid muscles, etc., and the time in the air involves the balance of power and the amount of resting force.

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.

You can choose according to your own situation, and according to your physical condition, the amount of exercise each time is from less to more, and gradually increase, 2 times a day.

For stationary forces, please use the following methods:

1. Back. Standing or sitting, with your hands crossed at the waist and the latissimus dorsi tensed, spread to the sides, hold this still position for 8 10 seconds or a little longer, then relax.

2 abdomen. 1) Lie on your back, with your ankles fixed, sit up with your upper body at an angle greater than 90 degrees between your upper body and lower limbs, and your rectus abdominis muscles extremely tense, hold this still position for 8 10 seconds or a little longer, then relax.

2) Lie on your back, with your lower limbs and upper body raised in a "V" shape at the same time, with the rectus abdominis muscle extremely tense, hold this resting position for 8 10 seconds or a little longer, then relax.

The methods are as follows:

1.Exercise: Running and swimming are all good ways to do this.

2.Practice weightlifting: Weightlifting can tone your lower back muscles and is worth a try.

3.Do push-ups: Doing push-ups is a great way to work your lower back. However, it is necessary to insist on the effect to be obvious.

4.Do more waist exercises: Some waist exercises in gymnastics can be a good workout and are worth trying.

5.Multi-squats: Squats work the waist well.