How does a person develop an A4 waist? There are many training methods. Among these methods, some methods are better and some methods are more general. Therefore, there are also things to pay attention to when training an A4 waist, such as choosing the right one. method. So, what are the A4 waist exercise methods? Teach you how to have a good-looking A4 waist. Let’s find out together!
1. Rotate the hips
Stand with your legs open, slightly wider than shoulder width. Put your hands on your hips and breathe evenly. With the waist as the central axis, the hips first perform a horizontal rotation movement in a clockwise direction, and then perform the same rotation in a counterclockwise direction. The speed increases from slow to fast, and the amplitude of rotation increases from small to large. Repeat this for 10 to 20 times each. Second-rate.
Note: The upper body should be basically kept upright, the waist should move with the rotation of the hips, and the body should not lean forward and back excessively.
2. Climb the feet with both hands
Stand upright and relax the whole body. The legs can be slightly separated. First raise the arms, and then lean back the body, trying to reach the maximum possible extent. Pause for a moment, then bend forward, move your hands down so that your hands touch your feet as much as possible, pause again, and then return to the original position. Can be done 10 to 15 times continuously.
Note: When bending forward, the legs cannot be bent, otherwise the effect will not be good. Elderly people or patients with high blood pressure should move more slowly when bending.
3. Feiyan Dianshui
Lie prone, with your abdomen on the bed, and your limbs and head raised like Feiyan. The purpose of the exercise is the same as the Arch Bridge Pose.
4. Lying on your side and raise your legs
Lie on your side on the bed, with the upper leg When raising your legs, try to keep the angle between your legs at a right angle and alternate between legs. This method can exercise the abductor muscles of the lower limbs and buttocks.
5. Supine Arch Bridge
Lie supine on the bed, place the soles of your feet, elbows, and back pillow on the bed, and push your calves perpendicularly to the bed to lift the rest of the body away from the bed like an arch. Like an arch bridge.