There are actually many ways to train waist muscles, but there are certain things to pay attention to when training waist muscles, such as correct methods, precautions, etc. As for how to train waist muscles well, I believe some people still know how to train waist muscles. . So, how to train the waist muscles best and fastest? Let’s take a look at how to best practice.
Swimming push-up
It is somewhat similar to the prone push-up, but it mainly starts from Exercise the waist at an oblique angle, somewhat like the coordination of hands and feet (left hand and right foot, right hand and left foot) during freestyle swimming to maintain body balance.
Lie on your stomach, stretch your body, and fully extend your legs and arms to all sides. Lengthen your spine, extend your arms, and keep your shoulders and legs slightly off the floor. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly raise the left hand and right leg, return to the horizontal line, switch to the right hand and raise the left leg, and always keep the legs and hands on the ground to exercise the back muscles Group, hip.
Bow with weight
Stand upright, with your feet shoulder-width apart and your waist in a naturally straight position. Hold a light barbell on your shoulders with both hands. Slowly bend at the waist, keeping your back straight until your torso is almost parallel to the floor, then return to the starting position and repeat.
When you perform this action, you will feel a sense of movement and heat behind your thighs. It can burn a lot of calories, so do it first.
Bent-leg deadlift
Stand with your feet in a figure-eight shape, place the barbell in front of you, bend your knees and lean over, hold the barbell with both hands, with a grip distance of about shoulder width or wider. Raise your head slightly, straighten your chest, tighten your back, raise your hips, and lean your upper body forward at about 45 degrees. Use your leg muscles to stretch your knees to lift the bell, and pause for a moment. Then bend your knees and lower slowly to restore. To improve the effectiveness of the exercise, bend your knees to lower the barbell without letting it touch the ground.
When reaching the highest point, spread your shoulders as far as possible, raise your head and chest, and pause for 2 seconds. Take back, restore. Just repeat this action.
Climb your feet with both hands
Erect and relax, slightly separate your legs, raise your arms, and lean back as far as possible. After pausing for a moment, bend your body forward and move your hands down so that your hands touch your feet as much as possible. After a slight pause, return to the original position and do this 10 to 15 times in a row. When the body is bent forward, the legs cannot be bent, otherwise it will have no effect.