The waist is the main axis of the person. The strength of the waist directly affects the individual’s physical condition. So, how to train the waist? What are the training methods? The specific method is very simple, every morning (fasting or drink some water) first do warm-up exercises (recommended jogging about 800 meters) and then training exercises. Here are 4 Waist Strength Training Methods.
Waist strength training method
1. Ordinary hip bridge (pilates hip bridge): the body lies flat on the cushion, the palms of both hands lie flat on both sides of the body, the knees are bent at 90 degrees, and the feet are flat on the cushion surface. Tighten the buttocks and push up the waist so that the body is in a straight line, and the number is 5 at the highest point. Then slowly lower it and record it as an action.
2. Bell piece hip bridge: This is an upgraded version of the ordinary hip bridge. That is, hold a bell piece that you can bear the load on your lower abdomen (the lower abdomen between the two iliac anterior spines) with both hands to keep your body balanced. Completing the hip-up motion is the same as an ordinary hip bridge.
3. Barbell hip bridge-an upgraded version of the bell hip bridge: the body lies flat on the cushion, rolls the barbell over the trainer’s iliac bones, bends the knee at 90 degrees, the two feet are flat on the cushion surface, and the hands are firmly held Barbell bar with a wide grip and shoulder width. Tighten the buttocks and raise the waist. Use the two anterior iliac spines to clamp the barbell rod to make it lifted up. The body is in a straight line, and the number is silently reached 5 at the highest point. Then slowly lower it and record it as an action. It is recommended to wrap sponge foam in the middle of the barbell rod to reduce the pressure of the barbell rod on the body. prompt:
A. The anterior superior iliac spine is located in the pelvis slightly below the closest point of the navel, two protrusions that can be touched by hand.
B. Trainers with certain abdominal muscle foundation and deadlift training foundation should try the barbell buttocks bridge and start from a small weight. Allow your abdominal cavity and lumbar spine to adapt.
4. Sit on the ground with your back against a flat stool: put your feet flat on the ground, pass your feet under the barbell rod, and make the barbell roll up to the waist. Contract your hips and raise your waist so that the barbell bar is located on the anterior superior iliac spine and lower abdomen, and your feet are exerting force on the ground. Your back leans on the flat bench and your shoulders fall on the flat bench. When the action is completed, the hips are off the ground, the knee joints are at a right angle, the shoulders are lying on the edge of the flat bench, and the entire body from the knees to the shoulders is in a horizontal straight line. The waist is quite exhaled and inhaled when the body is lowered.
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