First, the in-situ method?
In-situ method is the key to exercise waist strength on the basis of standing, taking the waist as the axis and accepting various exercise modes.
The main points are as follows:
1, front lower back
Stand with feet together or feet apart, bend your upper body forward, and touch the ground with your hands and fingers crossed (Figure 1), or touch the ground with your fists.
(Figure 2). Lower the front, and your knees won't buckle. You can press it rhythmically or do it rhythmically with the organizer's password. Generally, it should not exceed 1 min before and after. After the action, you should stand up and do some relaxation exercises. ?
2. Lateral arch
Keep your feet shoulder-width apart and your upper body upright. Pull down vertically along the seam of trousers with one hand (Figure 3 and Figure 4), and don't trip. Generally, the lateral bending should not exceed 1 min, and should be controlled on both sides. After the action, you should do some relaxation exercises. ?
Step 3 lower back
Keep your feet shoulder-width apart and your upper body upright. Pull your hands down the back of your thighs, lean back, bow your head and hold your chest. Requirements:
Increase the range of activities according to individual flexibility. The position of hands can be on the back of thigh (Figure 5), knee socket (Figure 6), ankle (Figure 7), or both hands can be supported in a bridge shape (Figure 8). When doing the lower back, the range of motion is from small to large, and the force should not be too strong. It is better to have fire protection around. ?
Step 4 waist
Keep your feet shoulder-width apart and your upper body upright. Raise your hands to shoulder width, and turn your upper body to the right (Figure 9), front (Figure 10), left (Figure 1 1) and back (Figure 12) with your waist as the axis. When you rinse your waist, just keep your mind steady, from slow to fast, from small to large, and don't push too hard.
Second, the running method
Running method is the key to exercise waist strength with various sports postures during running. The main points are as follows:
1, side twist running
Raise your hands horizontally, cross your feet horizontally, and twist your waist when running. When twisting the waist, turn the waist in the air with the waist as the axis (Figure 13). ?
Step 2 jump up and twist your waist
Raise your hands horizontally, put your feet on the ground, keep your body upright in the air, and rotate your waist around your waist (Figure 14). ?
3. Spinor
Run-up, then spin (Figure 15). It is required that the arms in the air are completely open, the legs are forcibly pushed to the ground, the waist in the air is completely in place, the movements are generous, and the body is coordinated. ?
Step 4 throw it away and run
In the process of running, one hand holds the opponent's neck and bends down, one foot hooks the opponent's calf, and one clip and one hook form a front hug (Figure 16). Use this method to practice the speed of lumbar braking during exercise. ?
Step 5 slap and run
In the process of running, one hand clasps the opponent's neck and bends backwards, one foot clasps the opponent's crotch backwards, and one hand clasps the other hand and hugs it into a ball (Figure 17, 18).
Third, cooperation methods.
1, take the man up.
The exerciser kneels and squats, carries the fire companion on his shoulder, and puts it on one shoulder to exercise waist strength (Figure19,20). ?
2. stiff neck
Practitioners hold the fire companion's neck with one hand and his big arm with the other hand to do the action of holding the neck and falling (Figure 2 1), mainly practicing the action of pushing the waist.
3. The arm falls off
Practitioners hold fire in their hands, put their arms on my shoulders and throw them at me (Figure 22), mainly practicing waist pushing.
Step 4 drop your shoulders
The trainer carried the fire companion on my shoulder and threw it at me (Figure 23), mainly practicing the action of turning around and exerting strength. ?
5. Shoulder drop
Practitioners hold fire companions in their hands and throw them back over my shoulders (Figure 24), mainly practicing waist pushing. ?
6, three people cooperate to carry people to run
The exerciser is picked up by two people. When running, the exerciser keeps the waist level (Figure 25) and mainly exercises the endurance of the waist muscles.
Fourth, the instrument quality law?
Equipment method is the key to exercise waist strength by using various sports equipment. The main points are as follows:
1, horizontal bar practice
On the horizontal bar, do the hanging side swing exercise (Figures 26 and 27). When swinging to one side, you should be stranded for three seconds, touch one side of the vertical bar with your feet, and do anti-bow and waist exercises on the horizontal bar (Figures 28 and 29). When you need to bow backwards, you should stay stranded for three seconds to keep your waist muscles serious.
Do pull-ups on the horizontal bar (Figure 30), ask the lower limbs to do pull-ups at right angles to the upper body after push-ups, keep the waist muscles serious, and do leg retraction exercises on the horizontal bar (Figure 3 1). When retracting legs, ask the instep to touch the horizontal bar surface and run aground for three seconds.
2, parallel bars practice
Do abdominal exercises on the parallel bars (Figure 32). It is required to support the legs at right angles and stop immediately for not less than three seconds at a time. Do abdominal exercises on the parallel bars (Figures 33 and 34). It is required to stop the abdomen immediately for not less than three seconds.