A4 waist is a characteristic of a good figure. In fact, A4 waist is narrower than A4 paper, but it is more difficult to develop an A4 waist. Of course, you can develop an A4 waist as long as you persist in training. So, how to exercise A4 waist? Let’s follow the editor to see which little secret can help you build an A4 waist!
1. Hip rotation
Stand with legs slightly wider than shoulders, hands Put your arms 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.
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.
3. Goat stand-up
Lie prone on the equipment rack, keep your body naturally bent downward and feel a stretch in your lower back (the natural downward bend is selected according to your personal physical condition) Bend angle), cross your hands on your chest. Then concentrate on the strength of the lower back muscles to straighten the upper body, keep the upper body parallel to the ground, pause for a moment, and then slowly return to the starting position.
4. Weight-bearing dumbbell lateral flexion
Keep your body upright, holding a dumbbell in one hand and the palm of the other hand close to your body. Then slowly move the body's center of gravity to the side holding the dumbbell, maintain the contraction of the waist muscles, pause for a moment, and then quickly return to the starting position.
5. Barbell Seated Twists
Sit on one end of a stool with your feet flat on the ground and comfortably apart. Hold a straight bar across the back of your shoulders and hold both ends of it with both hands. Keeping your head still and making sure your pelvis doesn't slide on the bench, slowly turn your upper body and shoulders in one direction as far as you can. Then, hold the extreme position for a while, then let your torso and shoulders rotate as far as possible in the other direction. Keep the entire movement under your control, rather than just swaying your body haphazardly.
6. Bend sideways
Keep your body upright, spread your legs, raise your arms to the left and right, bend your upper body forward, and touch your right foot with the fingers of your left hand. , then raise your right arm naturally, inhale first, then restore it, and then exhale. DoneThen switch to your right hand and do this about 8 times in a row. Be careful not to bend your legs and arms, otherwise there will be no effect.
7. Lift your legs and tighten your abdomen
Lie with your upper body flat, straighten your legs and raise them as high as possible, then slowly lower them down. Practice this action for a while After doing it evenly, bend your knees and continue to do the same action. Repeat it 8 times in a row. This action mainly exercises the muscles of the lower abdomen.
8. Sitting and flexing
Stand up, straighten your knees, and lean your upper body back so that your body can maintain balance. Then bend your knees and tuck your abdomen in, so that your abdominal muscles can stretch as much as possible. During the practice, the feet should never touch the ground, otherwise the effect will not be obvious. This action can exercise the upper and lower abdominal muscles at the same time.