Exercising waist muscles can not only make our figure more perfect, but also be of great help to our health, because many friends now have poor work and rest habits, resulting in many waist problems and the waist muscles become stronger after exercise. It has toughness, so it is not easily injured in normal times. So how do we exercise our waist muscles?
Supine leg raise
Supine leg raise is the most basic waist exercise At the beginning of the movement, we lie flat on the yoga mat. At this time, our body remains relaxed and our legs are close together. At the beginning of the movement, our legs are slowly lifted upward. During this process, our legs are always stretched. straight state. Until our legs are raised to the highest position, when the legs are vertical to the ground, we extend our legs upward so that our waist can bend and exert upward force. At this time, return the legs to the original position and perform the action again. You can insist on doing a group of 20 each time.
Goat push-up
Goat push-up needs to be completed with the help of equipment. At the beginning, we stand on the goat push-up machine, so that the legs and the goat push-up machine are in a close state. At this time, our body Slowly lean down and try to lower the body as much as possible, so that our body is in a complete state. Then we use the strength of the waist to get the body up and return to the original standing position. Start the action again. Insist on doing 30 sets in a group. This action can effectively exercise waist strength, but if you have a waist injury, try not to do it.
Sideways bending action
Sideways bending action is a freehand exercise. At the beginning, we open our legs slightly wider than shoulder width, keep our back straight, chest and abdomen. At the beginning of the action, we move towards the body. Bend on one side and perform the movement, trying to bend the waist as much as possible. The exercise effect is most obvious by keeping the upper body close to the legs. Then we get up and return to the original standing position, and then start the action, switching to the other side. Each time, perform a group of 20 on both sides, and you can perform three groups.
The above is an introduction to waist muscle training methods. These movements are very suitable for carrying out. They can also make our waist slimmer and ensure that our waist is not easily injured, but we must do the movements carefully. Standards are in place.