How to train the waist, how to train the leg strength?

Squat down, frog jump, raise your legs to jump, I wish you an early victory in martial arts.

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 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.

How to train your waist and strength?

Sit-ups are the most effective! There is also a type of push-up that works very well on the waist:

You lie on the ground, put your hands together, and stretch them forward as far as you can, narrowing the angle to the ground. With your elbows off to the ground, do push-ups. If you feel that you are about to waste if you do a few waists, it means that the action is right, and this is a ruthless waist training.

The easiest, sit-ups will be it! Pay attention to the ...... while lying on your stomach

Put your hands on your head and ...... back

It's simple, and it's effective!

30 60-meter acceleration run, variable speed run: mainly to exercise the instantaneous explosive power of the legs, improve the flexibility of footwork, and enhance the starting speed of the legs. When accelerating, it is required to use all your strength, increase the swing arm, and run at the fastest speed.

When running at a different speed, start suddenly and vigorously.

Dash run: Rushing uphill is mainly to practice the frequency of swinging legs, and rushing downhill is mainly to practice the amplitude of swinging legs. The slope length is generally chosen at 30-60 meters. Dash running is mainly to increase the explosive power of the legs.

Frog jump: Squat on the spot with your knees bent, hold your hands behind your back, and use the force of your legs to jump forward. According to the individual's physical condition, it is required to jump as high and long as possible. In the past, the soles of the feet hit the ground, and the kicks were strong when jumping.

Squats: can be divided into two-legged squats and single-legged squats. It is required to have a stable heart and a fast squatting speed to improve the explosiveness of the legs.

Muscles are usually very inert, and the general sudden exercise has no effect on him, and the average person exercises to the point that he feels that his muscles are tense and hard, so he thinks that he has exercised well, but in fact it is not. At that time, the muscles were just starting to move, and if you want to increase the muscles, the effect is best if you exercise on the basis of this soreness. If you don't know this truth, no matter how much you exercise, it won't work.

Recommend several sets of leg strength training movements, and squat more legs to improve your ability!

The most effective way is to squat barbells, squats. I used to do this a lot when I was doing sports, but I had to pay attention to the strength and relax the muscles. There is also jumping stairs, don't think that only practicing jumping like this will have a better effect on the leg muscles.

1. Short-distance and high-intensity interval running.

2. High-intensity uphill running.

3. Double-legged frog jumping, alternating one-foot jumping and stride jumping on the steps.

4. Squat up (dumbbells can be lifted for loading).

5. Climb stairs.

Strap on a punching bag and run. Kick the punching bag.

1. If you want to make your legs have strength, you have to insist on exercising, running every morning is a good way, if you live in the suburbs, you can run to work, at least you have to ride, so that you can move your legs, we run early from work, you can jog first, and then run at a constant speed. Run for half an hour every day, and the effect will be very good.

2. If you want to exercise at home. You can buy a treadmill, it is better to exercise on the treadmill, running is not only an exercise for the legs, but also increases the function of the heart and lungs, and slowly reconciles the legs will become stronger and stronger.

3. If you don't have a treadmill. You can practice squats at home, put your hands behind your head, squat evenly, stand up, squat, stand up, pay attention to adjust your breathing, let your breathing evenly, and take deep breaths.

4. Practice squatting horse steps, although this is the kung fu of Shaolin Temple. You can also learn from it, when you are squatting and stepping, it is still good to practice it with the punching exercise of the upper body.

5. Weight-bearing squat exercises, if you are in the gym, you can carry a barbell to do squat exercises to further increase the exercise of the lower limbs. The strength of the lower limbs can be gradually strengthened.

6. Climb the stairs, if you live in a high-rise, this provides you with an opportunity to exercise, choose to climb the stairs and go home after work every day, it is best to run up and master a certain rhythm.

1. Waist twisting exercise. Of course, if the waist is overworked and does not exercise, it will cause its fat and injury. When you have nothing to do, you can twist your waist to make your waist move and achieve the benefits of improving your waist function.

2. Turn the hula hoop. You might as well prepare a hula hoop at home to spin, the movements will not be coordinated at first, and after slowly mastering it, you can insist on turning for half an hour a day, and you can also achieve waist recovery.

3. 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.

4. Touch the ground and raise the buttocks. This movement may be more difficult for many people, because the flexibility is not good. You don't need to touch the ground, just keep your hands as close to your feet as possible.

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.

The core muscles refer to the muscles around the waist and abdomen, such as the transverse abdominis, psoas quadratus, internal trapezius and other deep muscles.

400 sit-ups a day. There is no requirement for specifications, as long as you can see the navel eye every time, it's OK! For a month, the strength has become noticeably greater.