Among the exercise methods, each method has its own practice effect, and each method also has its own practice parts. For example, some exercises exercise the waist and abdomen, and some exercises exercise the chest muscles. As for the exercise method of waist and abdominal strength, I believe some people still Got it. So, what are the methods of waist and abdominal strength exercises? Let’s learn about waist and abdominal strength exercises together.
1. Sit-ups
Sit-ups are actually an action that everyone knows. We will not go into the details of the essentials here, but we still want to remind everyone that if you want to exercise your side abdominal muscles, you don’t need to do like ordinary sit-ups. Just do a small amount of sit-ups. This action requires you to do 20 in each group, and practice three to five groups each time.
2. Pedaling in the air
Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head and open your arms. Lift your legs and slowly climb onto the bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, maintain the posture for 2 seconds, and then return. Then touch your right knee with your left elbow joint, hold the same for 2 seconds, and then slowly return to the starting position.
3. Leg raises and abdominal curls
Lie on your back on the floor, bring your arms forward so that your shoulder blades are as far away from the ground as possible, and your lower back is close to the ground. Place your hands beside your head and open your arms. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. Exhale, contract your abdominal muscles, lift your upper body without keeping your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping the chin slightly drawn toward the chest, contracting the abdominal muscles, exhaling to lift the upper body, keeping the lower back from the ground, keeping the waist still, pulling the arms when exhaling, and slowly lowering the back when inhaling. Keep your legs still and maintain a good breathing rhythm.
4. Plank support
Plank support is actually very similar to push-ups. Push-ups use two hands to support the floor. If you use plank support, you actually bend your arms to support your body. That is, rest your elbows on the floor, not your palms. Same bodyAlso stay upright and then touch the ground on your toes. But one thing that's different about this movement from push-ups is that it doesn't require moving back and forth, you just need to stay still for as long as you can.
5. Hanging leg bends
This action requires everyone to use certain sports equipment. First, we stretch out our right hand, then hold the high bar, let our body hang entirely on the bar, then bend our legs, and then turn our body slightly. The number of movements and sets are similar to the above, but you need to slow down this movement and don't let your waist get caught.
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