What are the waist exercise methods? Many people exercise in their lives. People who often work in the office will have waist diseases, which will make us feel very distressed. Let's take a look at everyone's waist exercise methods.
What waist exercises 1 1, flexion and extension?
Open your legs, shoulder-width apart, with your hands akimbo, and then do a full waist flexion and extension for 5 ~ 10 times. Try to relax your waist muscles during exercise.
2. Turn your hips and turn around.
Legs apart, slightly wider than shoulders, hands on hips, breathing evenly. With the waist as the central axis, the buttocks rotate horizontally clockwise first, and then counterclockwise in the same way, with the speed from slow to fast and the rotation range from small to large, and so on 10 ~ 20 times. Pay attention to the fact that the upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.
3, waist and abdomen alternate
Legs open, shoulder width apart, legs slightly bent, arms naturally drooping, hands half clenched. Turn left waist first, then turn right waist. At the same time, the two arms naturally swing back and forth with the left and right rotation of the waist, and with the power of the swing, the hands alternately beat the back and abdomen in tandem, and the strength can be determined as appropriate, and it can be done for about 30 times in a row.
4. Climb your feet with both hands
Stand upright and relax, and your legs can be slightly separated. Raise your arms first, then lean back, and try to reach the maximum backward tilt. Pause for a moment, then bend forward, move your hands down, try to touch your feet, pause again, and return to the original. You can do 10 ~ 15 times continuously. Be careful not to cross your legs when you bend forward, otherwise the effect will be bad. Old people or hypertensive patients should move slowly when bending over.
5. Arch bridge type
On the supine bed, your legs bend, with your feet, elbows and back of your head as fulcrums (5-point support), and your hips are forcibly raised, like an arch bridge. With the progress of exercise, you can put your arms on your chest and exercise only with your feet and the back of your head as fulcrums (3-point support), and you can exercise 10 ~ 20 times each time.
What are the waist exercises? 2 1. Lateral bending:
Stand straight. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row
2. Leg bending:
Keep your arms flat on the ground in supine position, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times.
3. Lift your legs and abdomen:
Mainly to develop lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times.
4. Sit down and bend over:
Mainly aimed at the development of upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet can never touch the ground.
5, "cycling" movement:
In supine position, bend and stretch your legs in turn, imitating the action of pedaling a bicycle, which is fast and flexible, and the flexion and extension range is as large as possible. For 20-30 seconds.
6, twisting the waist:
Hold the handle with one hand or pull a certain weight, do waist twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.