How to exercise the imbalance of the psoas muscles on both sides, and how to exercise the muscles on

For the abdominal muscles on both sides, there are two ways to exercise: 1. Lie on the ground with your body on the right side, stretch your legs, place your right hand over your chest on your left shoulder, and put your left arm against your left side of your body; Lift your legs to the highest point, lower them slowly, and repeat to your left side. 2. To the right side of the body, use the right hand forearm and foot to support the body, form a triangle with the ground, the waist and legs can not be bent, hold this position for about a minute, change to the other side and repeat this action.

To work your lower back muscles, lie face down on the ground with your legs straight and your arms in front of you, then lift your upper body and legs at the same time, as high as possible, and slowly lower them.

Repeat the above movements 10-20 times as a group, (on each side) three sets is appropriate, but adjust according to individual physical conditions.

If you have the conditions to go to the gym, it is even better, there will generally be equipment for exercising the waist and abdomen, you can go to the coach in the gym to consult the usage.

Of course, in order to achieve the effect, persistence is the most important, there is no shortcut to exercise muscles and strength, and it is absolutely impossible to achieve good results by fishing for three days and drying nets for two days. In addition, we should pay attention to nutrition, mainly high-quality protein supplements, and drink more milk and eat meat. Hopefully, these suggestions will be helpful to you.

Consider exercising with a heavy weight and a light workout!

1) Roll your waist on your back. Stand with your feet shoulder-width apart and your arms horizontally open. Then twist your waist down, touch the top of your left foot with your right hand, stand upright, and change to your left hand. This action is repeated in 3 sets of 20 reps.

2) Dumbbell side waist. Stand with your feet slightly apart, your right hand crossed at your waist, and your left hand holding dumbbells (2 3 kg) with a natural droop. Then bend your body to the left and lower your left hand as much as you can, then straighten your body.

Repeat this for 2 sets of 20 reps. Take turns doing it on both sides.

3) Fitness stick side waist. Stand, Shoga's feet apart. Hold a gym stick in both hands and place it on your shoulders (if you don't have one, you can cross your hands and place them flat on your chest) and keep your back straight.

Then stretch the waist to the sides, moving slowly, paying attention to the amplitude, and not straining. Repeat this movement 3 sets of 20 reps.

4) Lying on your side and pushing your waist. This action is a bit difficult. Lie on your side on the floor with one arm bent, elbow supporting your body with your forearm forward.

Keep your body straight, then force your waist down so that your entire lower body touches the ground, and then pull it up. Repeat this for 2 sets of 20 reps.

Note: Losing fat around the waist and abdomen is not easy. Doing aerobics alone doesn't fully achieve the goal, you need to add strength exercises to your aerobic workout, so that the waist you can exercise will be small and strong!

Who doesn't want a charming little waist? Then hurry up! All efforts will be rewarded, believe in yourself, believe in professionalism.

In our daily life, many of our actions need to be completed by waist force and waist as support, so we all know how important the human waist is to us. The waist also plays the role of connecting the upper body and the lower limbs. Therefore, the waist is an important part of fitness in fitness, and the muscles of the waist are improved through exercise to protect our waist, and the exercise needs to be carried out safely and efficiently.

So how do you exercise the muscles on both sides of the waist? Welcome to the reading.

Many male friends still pay more attention to their figure, and in order to improve their image, they will put more effort into their appearance, such as signing up for the gym or running in the morning every day. Men's body requirements should be the waist muscles, if the waist has eight-pack abs, then people will look very powerful.

If you want to have perfect waist muscles, you can only do some waist muscles every day'Exercise, in addition, you should also pay attention to the combination of diet, do not eat some high-fat and high-calorie foods, you can eat some protein-rich foods appropriately.

1. Bend sideways to exercise:

Stand erect. 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 your legs and tuck your abdomen:

The main thing is the development of 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 bending body:

It mainly develops 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 exercise, the feet should not touch the ground at all times.

5. "Cycling" Movement:

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 lasts 20-30 seconds.

Sixth, twist the waist:

Hold the handle with one hand or pull a certain weight of weight, and do waist twists and turns in various postures to exercise the external oblique 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.

The perfect waist muscles are through exercise, if you don't practice for a few days in the process of waist muscle exercise, and then continue to exercise after a period of time, then this effect is not there, you must insist, although the time is a bit long, but as long as you stick to it, the effect will definitely come out.

You may be working in one direction, but you can go in the other direction, or use a cast to fix the side with the muscles, so that the side with the muscles does not move, and pay more attention to rest!

There are many reasons for this, you say that specific part, the muscles are unbalanced, except for the abdominal muscles, it is quite simple to adjust the rest, and you are not practicing fitness

I have been using that part of the muscle for a long time, so it is stronger, so I will pay attention to using the other side in the future.