What are some exercises that can increase waist strength?

There is a Chinese saying that goes, "If you practice martial arts without training your waist, you will never reach high level of martial arts. Because in all training, basically all technical movements require a certain strength in the waist. If the waist has no strength, no movement will be done well. Therefore, it is necessary to exercise the waist. So what are the methods for waist strength training? Many people are concerned about this issue, let’s take a look at it together!

1. Law in situ

The in-place method is a method of standing with the waist as the axis and using various exercises to exercise the waist strength. The main methods are as follows:

1. Bend forward: Stand with your feet together or apart, bend your upper body forward, cross your fingers and touch the ground with your palms, or touch the ground with your fists. When you bend forward, your knees should not bend. You can press down rhythmically on your own or follow the organizer's commands to perform the movements rhythmically. Generally, forward bending should not exceed 1 minute. After the movement, you should stand up and do some relaxation exercises.

2. Side bend: Stand with your feet shoulder-width apart and keep your upper body upright. Use one hand to pull vertically down along the seam of the pants without hooking your head. Generally, side bending should not exceed 1 minute, and should be performed alternately on the left and right sides. Some relaxation exercises should be done after the movement.

3. Bend down: Stand with your feet shoulder-width apart and keep your upper body upright. Pull your hands down along the back of your thighs, lean your upper body backward, raise your head and bend backward. Requirements: Increase the range of motion according to your personal flexibility. The hands can be placed on the back of the thighs, knees, ankles, or with the hands behind the back to form a bridge shape. When doing backward bends, the range of motion should be from small to large, and do not use too much force. It is best to have a companion to protect you.

4. Waist stretch: Stand with your feet shoulder-width apart and keep your upper body upright. Raise your hands to shoulder width, use your waist as the axis, and rotate your upper body in a circular motion to the right, front, left, and back (alternate left and right). When shaking your waist, try to keep your center of gravity stable, and move from slow to fast and from small to large, without using too much force.

2. Running Method

The running method is a method of exercising the waist strength through various movements during the running process. The main methods are as follows:

1. Sideways waist twisting running: Hold your hands horizontally, cross your feet and run sideways, twisting your waist while running. When twisting your waist, use your waist as the axis and turn your waist in the air.

2. Jump up and twist your waist: raise your hands horizontally, push the ground with your feet, keep your body upright in the air, and use your waist as the axis to turn left and right in the air.

3. Spin: Run up and then do a spin. It is required that the arms be fully extended in the air, the legs push off the ground forcefully, the waist be fully turned in the air, the movements be relaxed and generous, and the body be coordinated.

4. Hug and throw while running: While running, use one hand to hold the opponent's neck and bend forward, and use one foot to hook the opponent's calf, forming a forward hug shape with the two hands holding and hooking. Use this method to practice the speed of instantaneous force exerted by the waist during exercise.

5. Lift, throw and run: While running, use one hand to clamp the opponent's neck from behind and bend backward, and use one foot to lift the opponent's crotch from behind, forming a hug shape with the clamping and lifting.

3. Collaboration

1. Lifting a person and raising the waist: The practitioner bends his knees and half squats, then lifts a companion on his shoulders, and practices waist strength by lifting and lowering.

2. Neck throw: The practitioner holds his partner's neck with one hand and grabs his upper arm with the other hand to perform a neck throw, mainly practicing the movement of using the waist to exert force.

3. Arm-clamp throw: The practitioner holds his partner's arms tightly with both hands and places them on my shoulders, and throws him over me, mainly practicing the movement of exerting force with the waist.

4. Shoulder throw: The practitioner carries his partner on his shoulders and throws him over me, mainly practicing the movement of turning the waist and exerting force.

5. Over-shoulder throw: The practitioner picks up his partner with both hands and throws him over his shoulders, mainly practicing the movement of exerting force with the waist.

6. Three-person collaborative carrying and running: The practitioner is carried by two people. While running, the practitioner uses the waist to keep the body horizontal (Figure 25), mainly training the endurance of the waist muscles.

4. Equipment Method

The equipment method is to use various sports equipment to exercise the waist strength. The main methods are as follows:

1. Horizontal bar exercises: On the horizontal bar, do the hanging side swing exercise, which requires you to pause for three seconds when swinging to one side and use your feet to touch the vertical bar on one side; do the reverse arch waist exercise on the horizontal bar, which requires you to pause for three seconds when arching backward and keep the waist muscles tense; do the abdominal pull-up exercise on the horizontal bar, which requires you to tighten your abdomen and then do pull-ups with your lower limbs at right angles to your upper body, keeping your waist muscles tense; do the leg retraction exercise on the horizontal bar, which requires you to put your instep against the horizontal bar surface and pause for three seconds when retracting your legs.

2. Parallel bar exercises: Do abdominal exercises on the parallel bars, requiring you to pull your legs in and support yourself at a right angle, with each pause lasting no less than three seconds; do leg-hanging abdominal exercises on the parallel bars, requiring you to pause for no less than three seconds when pulling in your abdomen.

To achieve waist strength training, you can adopt the in-situ method, running method, collaborative method, equipment method and so on. But no matter which method you adopt, it is important to note that you must do the movements well, the training must be in place, and you must persist. It is also necessary to master the training degree. As long as you persist, generally speaking, you can see the results of the training after two months.