What is the best way to train psoas? How to train your waist What are the ways to train your waist

If you want to exercise your psoas muscles, of course, you have to do sit-ups, and you should also twist the left side and twist the right side of the usual exercises, such as doing the original sixth set of broadcast gymnastics, that kind of side exercise, and body rotation exercise.

The best way to practice psoas muscles is to do sit-ups every day, and sit-ups are the best evening to train psoas muscles.

There are many ways to exercise the psoas muscles, such as Xiaoyanfei, push-ups, sit-ups, planks and so on.

There are many exercises for lumbar muscle strain, which should be done gradually, not too long at a time, and the length of exercise depends on the individual's physique. Sit at one end of the stool with your feet flat on the floor, comfortably apart. Place a straight bar horizontally behind your shoulders, hold the ends with both hands, keep your head still, don't slip on the chair with your hips, and rotate your upper body and shoulders as calmly as possible in one direction.

Once you've reached the limit, hold for a while and let your torso and shoulders turn as much as you can in the other direction, so that the whole movement is completely under control, rather than swinging your body randomly. This movement effectively exercises the psoas muscles and keeps the extra-abdominal muscles tense but does not thicken the waist.

To exercise the waist muscles, the most common way is Xiaoyanfei, that is, lying on the ground and leaving the ground with all fours, using the waist muscles to lift the head and legs, generally 30-40 times 1 group, 2-3 groups per day.

Weightlifting exercises in the gym do not exercise the lower back muscles, but only increase the load on the lower back. Therefore, the currently recommended way to do Xiao Yanfei is more laborious, because some people's waist muscles are not strong, it is more difficult to do Xiao Yanfei, and it is easy to strain the waist if the force is not used properly. It is recommended that you can also swim, such as breaststroke, etc., swimming can exercise the waist muscles, and the intensity is less Yan Fei is low.

1. Prone opening and closing jumping and bending legs: both hands are shoulder-width and naturally supported by straight arms, elbows are slightly flexed, legs are twice shoulder width on both sides of the pedal, the forefoot is on the ground, after the foot jumps up, the sole of the right leg falls in the middle of the pedal, after the left leg is raised, the leg is bent so that the front side of the thigh is close to the abdomen, and then returns along the original trajectory, and the two sides are repeated alternately.

2. Squat and jump body with front lunge: stand at shoulder width between legs, sit and squat vertically with your feet on both sides of the pedal, sit down and squat vertically with your buttocks on the ground, jump up with your left leg on the ground, and your right leg back about 2 times the width of your shoulders, support your forefoot, and sit down vertically with your hips, so that your front thighs are parallel to the ground, and your back legs are as close to the ground as your knees as possible, and you turn to the left side at the same time. Then jump back to the starting position.

3. Crunch: Lie flat on the ground, bend your knees at 90, and lay your poor feet flat on the ground. Cross your hands in front of your chest or beside your ears, sink your shoulders and abdomen, tuck your lower jaw slightly, go up to your shoulder blades off the ground, fix your waist, and go down to your shoulder blades flat on the ground.

1.Lumbar twisting training: The specific practice is to lie on the back on a hard bed or floor, flex the hips and knees about 90 degrees, slowly twist the knees to the sides, pay attention to keep the hip joint in contact with the bed surface, twist moderately, and repeat it to gradually enhance the strength of the waist muscles.

If the posture of the waist muscles is not correct during the exercise, not only can not have the effect of the exercise, but will damage the waist, so it is recommended that when doing exercises, it is best to do it under the guidance of professionals, and insist on exercising every day.

Everyone hopes that they can have a better image, so that they can become more beautiful, so the requirements for the figure are higher, but in life, due to the frequent lack of exercise and sedentary reasons, it is especially easy to form excess fat in the waist, which greatly affects the image, and what clothes to wear are very ugly. If you want to slim your waist better, you must exercise more, so let's learn how to exercise the muscles in your waist.

How to exercise the muscles of the lower back.

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. 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 exercise the muscles of the waist is the most concerned problem for many people with excessive waist fat, it is best to insist on twisting the waist or lifting the legs and abdomen, so as to improve the waist line, there is no shortcut, remember not to blindly eat some medicine, otherwise it is easy to produce.