How to do waist training, sports waist training methods how to train the waist

The easiest, sit-ups.

1. Little Flying Birds.

At the beginning of training the lower back strength, try to be cautious in the choice of movements, some dynamic movements, the destruction of the erector spinae muscles is too much, and you may cause lumbar muscle strain after you practice too much.

Through this action, we can awaken the coordination of the four parts of the waist strength, which not only does not hurt the waist during the practice, but also lays a coordination foundation for your future difficult training.

When doing this action, it may be more difficult than some dynamic movements, this is because our own coordination is too poor, if you get used to it, in fact, this action is not so difficult.

To perform the little flying bird movement, we clamp the shoulder blades, which are the two wing-like bones that bulge in the back, to recruit back strength. In addition to this, the buttocks are clamped, which is to recruit strength in the lower limbs.

The little flying bird pose made in this posture can make our lower back integration better, reduce the burden on the waist, and also improve the strength of the waist integration.

2. Prone push-ups.

When we carry out a period of time of small birds, then we can use dynamic movements to exercise our lower back strength, at this time we can try to carry out dynamic training in the state of small birds.

This action is called the prone push-up, the prone push-up action is an evolved version of the little bird, through the effect of this action, the back strength can be strengthened more accurately.

Some of us do this movement, the waist will be very painful, there is this feeling actually means that the action is done wrong, because your action is directly aimed at the erector spinae, too isolated training of the erector spinae is not conducive to the improvement of the strength of the lower back.

Proper exercise of lumbar back muscles can enhance the responsiveness and strength of muscles, strengthen the strength of the lower back and muscles, and improve the stability, flexibility and durability of the lumbar spine. Here's how to do the waist workout:

1. Take a supine position, cross your hands in front of your chest, bend your legs, tighten your abdominal muscles and quickly lift your upper body off the bed while lifting your head, hold on for five to ten seconds, then lie down and rest for ten seconds, and do the same action ten times.

2. Take a supine position, hold the knee of one leg with both hands, pull back with maximum force, so that the knee is close to the chest, until the thigh ligaments and hip muscles feel sore, hold for ten seconds, and then change to the other knee to do the same action, repeat ten times.

Swim. Swimming can not only exercise the lower back muscles, but also exercise the neck muscles, so swimming is a very good and comprehensive way of exercise.

1. The goat stands up, lies prone on the instrument rack, keeps the body naturally bent downward and feels the lower back stretching (natural downward bending is selected according to the individual's physical condition), and the hands are crossed in front of the chest. Then concentrate the strength of the lower back muscles to lift the upper body up, keep the upper body parallel to the ground, pause for a moment, and slowly return to the starting position.

2. The weight-bearing dumbbell body is bent sideways, the body is kept upright, one hand holds the dumbbell, and the other palm is close to the body. Then slowly shift the weight of the body to the side of the dumbbell in hand, keep the lumbar muscles contracted, pause for a while, and then quickly return to the starting position.

3. Due to the particularity of the position of the waist muscles, light weight or medium weight should be used for exercises when exercising the waist muscles, and it is not suitable for heavy weight load exercises. The number of exercises for another lumbar muscle group is best exercised once a week, and it is not advisable to exercise more. Finally, when exercising the lower back muscles, be sure to practice the corresponding movements within the range that your body can bear.

4. Sit on one end of the stool with your feet flat on the ground and comfortably apart. Place a straight bar horizontally behind your shoulders and hold both ends of it with both hands. Keeping your head still and making sure your pelvis doesn't slide on the stool, turn your upper body and shoulders in one direction from the ground as much as you can.

After that, hold it in the extreme position for a while, and then turn your torso and shoulders as much as you can in the other direction. Keep the whole movement completely under your control instead of rocking your body casually. This action contracts the external oblique muscles but does not use additional resistance, so it will keep the external oblique muscles tight but not add extra bulk and make your waist thicker.

How to exercise your waist? If you want to exercise the waist, you can actually exercise the waist, and many exercises can exercise the waist, such as our usual hula hoop exercise, which is very good for waist exercises.

If you want a good workout drug, then you should usually twist your waist and twist your hair, and don't do too heavy work, so it's easy to flash your waist.

For this professional exercise of yours, it is best for you to go to the hospital to consult an orthopedic surgeon, which will have a certain guiding effect on your waist exercise.

How to exercise, waist should choose some waist exercise equipment is better.

If you want to exercise the waist, you must choose some methods that are more suitable for this exercise, such as two starts, and some others are exercising, you should pay attention to it.

You can do a "lion sleep" by raising your arms flat, then bending your forearms inward at 90 degrees, with your right arms on top and your left arms on top of each other, then touching the ground with your elbows and forearms (similar to push-ups), keeping your legs together and your toes on the ground. Just put your weight on your forearms, elbows and toes. The waist can't collapse or arch up, and after that, it's just persistence!

Start with 30 seconds and gradually add time! Hope you succeed!