In training movements, the training effects of each movement are different, and each movement has different uses. However, some people do not know the waist and abdominal strength training movements. What are the training movements for waist and abdominal strength? I believe some people still know. of. So, what are the 9 exercises for waist and abdominal strength training? How many do you know? Let’s find out together below.
1. Push-ups
Push-ups are a very familiar exercise to everyone, and this exercise has very good effects for men, women, old and young, and it is very easy for everyone to do it. Basically, most people know the essentials of push-ups, but no one knows What's more, push-ups can exercise everyone's waist and abdominal strength very well. For the waist and abdomen, push-ups are actually a very effective movement, especially for waist strength. For those who can exercise every day, if they can insist on doing some push-ups every day, their waist and abdominal strength will definitely increase greatly in the long run.
2. Plank support
Plank support is very popular in modern times. This exercise is specifically aimed at waist training. Usually this exercise does not cause too much burden on everyone, so everyone can also adjust themselves during this exercise, such as physical fitness. If you are relatively poor, you can reduce the number of times you do this exercise. If your physical fitness is relatively good, you can increase the number appropriately. In short, according to your own adjustment, you can have very good results. Moreover, this exercise does not need to go out and can be done directly at home. It is very convenient. Basically, if you can spare some time to do it every day, it will have good results.
3. Leg bending exercise
For leg bending exercises, you need to prepare a yoga mat. After placing your body on the yoga mat, immediately flatten your body to the floor, straighten your legs, and use the strength of your knees to lift your legs. Then make sure to breathe rhythmically. After completing these movements, focus mainly on lifting the legs. During the process of lifting the legs, our breathing is adjusted to the state of exhalation. Wait until we are doing the entire movement. It's inhaled. alsoThat is to say, exhalation is restoration, and inhalation is action. During the training process, we need to use our waist and abdominal strength to feel the intensity of the exercise. If the intensity is acceptable, we can train about eight times a day. If it feels more strenuous, we can exercise less.
4. 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.
5. Side support and hip lift
The side support buttock raising action has obvious effects, and we need to turn our body sideways and lift our buttocks to complete this action. First, we lift our chest up and keep our lower back straight, and then our body actually becomes a straight line, basically not allowing any displacement of our waist or hips. If the body cannot be in a straight line, it will affect the exercise effect. However, we can also adjust our hips slightly higher than our waist, lower our neck, and look forward naturally with our eyes looking forward, lowering our heads to complete this Action. After completing the action, raise your hips, and when doing two sets of this action every day, you can rest for about two minutes in between.
6. 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.
7. Plank rotation
Plank support has a very obvious effect during exercise, but if you add rotation movements, it will have a more obvious effect, and it is aimed at waist and abdominal strength. When doing this exercise, you should first make a plank support action, and then perform a rotation. In fact, planks are very similar to push-ups. They just use your elbows to support your body and use your shoulders as the support point. When doing this exercise, try to keep your body in a straight line and not sink or sink. It hits the ground. When performing postures, the speed can be slowed down and the movements should be as standard as possible.
8. 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, and keep your lower back from the ground.Hold for 2 seconds, 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.
9. Sit-ups
Sit-ups can usually be used by everyone to exercise in physical education classes, and many people will also perform this exercise in physical education tests. In fact, the most important thing about this exercise is to help you exercise your abdominal muscles, because when we do sit-ups, the abdomen mainly exerts force, but the abdomen and waist are very close, so this exercise can not only help you Exercising the abdomen will also have a certain effect on the muscles of the waist. And some people think that the effect of this exercise is not particularly good. In fact, this may be because people do not persist for a long time. If they can persist for a long time, the effect will be considerable.
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