How to train waist strength and jumping power, and how to train waist strength well

The change of various sit-up movements can exercise the strength of the lower back, and the connection of the bouncing force can be found in a pit half a meter deep, and then jump in and out repeatedly with the hands behind your back.

How to exercise the abdomen and waist?

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 belly.

1. Bend sideways for exercise: stand upright. Spread your legs apart, raise your arms left and right, bend your upper body forward, touch your right foot with your left fingers, and raise your right arm naturally. 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 high 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.

I'm the easiest way, it's a hula hoop, and I can turn a circle more than a thousand times without interruption when I danced in elementary school, so my waist is longer than my peers, and I can see the faint abdominal muscles on my waist. . . Oh, my own girl, if you're a girl, you can try it. Lying on the back and teasing sit-ups, I personally feel that the effect is not obvious...

It is recommended to practice push-ups and handstands Push-ups are a rotten kind of exercise with a more comprehensive approach to strength training, especially waist strength, the practice method must be correct, the body holds a parallel line, and the other is a handstand, after falling up, put the legs slightly away from the wall, and rely on the strength of the Yuanqing's waist and back to support the balance reference.

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. In order to maintain the balance of shouting and sleepiness, the feet can be spread more apart.

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. Pay attention to the ruler and keep the chin slightly tucked towards the 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.

Doing 70 in a minute is too much, and if you blindly pursue the so-called speed and bounce up by the inertia of the back to rise and fall, it will have no training effect.

Moreover, the amplitude of sit-ups is too large, which is easy to injure the hip joint, and it is no longer used by professional coaches to recommend training the waist and abdomen. The crunch with a smaller amplitude and more isolated parts of the exercise can not only achieve a better exercise effect, but also avoid sports injuries.

Sit-ups with their heads in their hands are also prone to injury to the cervical spine and are now considered a mistake.

1. Sit-ups. For men, it is very important to use this to strengthen your waist. Everyone will do the action, but the key is to be patient and persistent.

Don't do it for a day, if you're afraid of getting tired, give up. Insist on doing two or three sets of fifteen as a group every day, and the effect is very good.

2. Waist twisting exercise. Of course, if the waist is overworked and does not exercise, it will cause its fat and injury. Here it is recommended that when you have nothing to do, you can twist your waist, so that your waist can move and achieve the benefits of improving waist function.

3. Turn the hula hoop. This, too, because if you usually twist your waist, it will make people look uncomfortable and unnatural, so you might as well prepare a hula hoop at home to turn, the action will not be coordinated at first, and after slowly mastering it, you can also achieve waist strength recovery by insisting on turning for half an hour a day.

4. Forward bend and squat. When exercising, you can also use the process of bending your legs forward and squatting, which can also achieve the exercise of waist strength. At this time, remember, hold your knees with both hands, and then squat, different people squat depth to master, preferably squat, and then stand up.

Repeat, fifty times.

5. Touch the ground and raise your buttocks. This movement may be more difficult for many people, because the flexibility is not good. However, you don't have to touch the ground, just try to keep your hands close to your feet.

Remember, the legs must be upright and not bent, and a movement that touches the ground and raises the buttocks can be held for thirty seconds, a set of movements, twenty times.

6. Advanced horse steps. Squatting horse steps can naturally achieve this effect, but people with poor waist strength may not be able to bear it, so it is recommended that you use the usual horse steps. Advanced horse steps can be weighted on the waist, so that the weight sags the force, so that the waist strength rises.

7. Waist massage. A good massage of the lower back is also key. In particular, you can systematically carry out some waist massage, insist on doing it once a day, or you can also put the can, so that the moisture in the back can be pulled out, and it can also be used to rebound with good waist strength.

Pull-ups for sit-ups.