There are training methods for how to train waist strength. Of course, the effect of waist strength training methods is good, but some people don’t know the waist strength training methods. Of course, some people still know the waist training methods. So, what are the waist strength training methods? Let’s learn about waist strength training together!
1. Ordinary Glute Bridge (Pilates-style Glute Bridge): Lie flat on the mat with the palms of your hands Lie down flat on both sides of your body, bend your knees to 90 degrees, and place your feet flat on the mat. Tighten your hips and lift your waist to make your body in a straight line. Count silently to 5 at the highest point, then slowly lower it, and record it as one movement.
2. Bell-plate glute bridge: This is an upgraded version of the ordinary glute bridge. That is, hold a bell that you can bear the load with both hands on the lower abdomen (the lower abdomen between the two anterior superior iliac spines) to maintain body balance. The requirements for completing the movement of lowering the hips and raising the body are the same as for ordinary glute bridges.
3. Barbell glute bridge: an upgraded version of the bell glute bridge. Lie flat on the mat, roll the barbell above the trainer's ilium, bend the knees to 90 degrees, and place the soles of both feet flat on the mat. , hold the barbell firmly with both hands, wider than shoulder width. Tighten your hips and lift your waist. You can use the two anterior superior iliac spines to hold the barbell up so that your body becomes a straight line. Count silently to 5 at the highest point, then slowly lower it. Record it as one movement. It is recommended that the middle part of the barbell be wrapped with sponge foam to reduce the pressure of the barbell on the body. Tips: a. The anterior superior iliac spine is located slightly below the closest point of the pelvis to the navel, and is two protrusions that can be touched by hand. b. Trainers with a certain foundation of abdominal muscles and deadlift training are asked to try the barbell glute bridge and start practicing with a small weight. Allow your abdominal cavity and lumbar spine to adapt.
4. Sit on the ground: Lean against a flat bench behind your back, place your feet flat on the ground, pass your feet under the barbell, and roll the barbell up to your waist. Contract your hips and push your waist upward so that the barbell is located on the anterior superior iliac spine and lower abdomen. Push your feet towards the ground, lean your back on the flat bench and push your shoulders and back onto the flat bench. When the movement is completed, the hips are off the ground, the knee joints are at right angles, the shoulders are lying flat on the edge of the flat bench, and the entire body from the knees to the shoulders is in a straight line. At this time, count to 5 silently in your heart, and then slowly lower the body to the starting position. . Exhale when the waist is lifted up, and inhale when the body is lowered.