What are the methods of waist strength training?

Nowadays, many people pay more attention to the cultivation of children, especially boys. Many parents want to give their children more opportunities to succeed. Some let their children practice gymnastics when they are still very young. However, many parents do not know much about gymnastics strength training methods. Let me introduce to you the gymnastics training methods for waist and abdominal strength!

Waist and abdominal strength training The waist and abdominal muscles are part of the body's core muscles. The core muscles are the core and most important part that provide the body with the necessary support for different activities. This means that if a person's core muscles are strong and functional, it will maintain the body's balance and stabilize the body's systems during every movement and motion. Developing strong waist and abdominal strength has a very obvious effect on strengthening the core muscles. If you have strong waist and abdominal strength, no matter how difficult the aerial posture is, it will not be a problem for you. The following is a list of some waist and abdominal strength training methods, many of which are often used in track and field training. Friends who are interested can practice them regularly.

1. Use upper limb support to train waist and abdominal muscles

(a) Hanging leg raise or weighted hanging leg raise

Targeted muscles: Rectus abdominis, obliques, and iliopsoas.

Exercise method: Hang your hands on the horizontal bar, about shoulder width apart, with your knees straight and your insteps tight. Take a deep breath while practicing, raise and lower your legs rhythmically, and stop at the highest or lowest point of each movement. To increase the difficulty and improve the quality of the exercise, you can tie sandbags or other objects to your calves.

Practice Tips: Don't rock your legs backwards to gain momentum; lift your legs up slowly and in a controlled manner.

(ii) Raise your legs in front of you with your hands supported (static support)

Targeted muscles: Rectus abdominis, iliopsoas and rectus femoris.

Exercise method: Stretch your arms out and support yourself on parallel bars or other objects. Raise your legs forward parallel and together, with your upper body and legs at a 90° angle for static support.

Practice tips: Use deep breathing to adjust your state during practice. Try to hold each set for 30 to 60 seconds, and rest for 1 to 2 minutes between sets.

2. Use trunk support to train waist and abdominal muscles

There are many ways to train the waist and abdominal muscles using the torso as a support point, such as supine leg raises, supine knee raises, alternating high knee raises with rubber bands pulled by the legs, supine abdomen and hip thrusts, wheel pedaling with sandbags on the calves, etc. The following exercises are mainly introduced below.

(I) Supine Leg Raise Resistance Training

Target muscles: Rectus abdominis.

Practice method: This exercise is performed in groups of two. The practitioner lies on his back on the mat with his feet together, and the assistant stands in front of the practitioner's head with his legs naturally apart. The practitioner holds his ankles with both hands. When practicing, the practitioner uses the torso (back) as a fulcrum, brings the legs together, straightens them, and lifts them up to the front of the assistant (while rolling the buttocks up). The assistant then pushes hard on the soles of the practitioner's feet. The practitioner should take the initiative to resist and try not to let his legs touch the ground. Practice this method in a cycle until the practitioner's waist and abdomen feel sore and swollen to a certain extent, then stop to rest.

Practice tips: When each set of exercises reaches a certain limit, you can continue to practice a few more times, which will stimulate the muscles to reach the highest threshold. This will make the practice more effective. If the practitioner has a good abdominal muscle strength foundation, sandbags can be tied to the practitioner's calves to increase the weight and increase the difficulty of the exercise. This will help to better improve the effectiveness of your practice.

(ii) Lie on your back and pull your legs with a rubber band to raise your knees alternately. Target muscles: rectus abdominis, iliopsoas, and rectus femoris.

Practice method: The practitioner lies on his back on the mat with his feet together and his torso (back) as the fulcrum. Rubber bands are tied around the ankles of both feet, and the other side of the rubber bands is tied to a fixed object or an assistant pulls the rubber bands with force. When practicing, practitioners should alternately raise their knees high, trying to raise them as high as possible above their abdomen.

Practice tips: When performing alternating high knee raises, practitioners can hold onto fixed objects at the sides of the body or the ankles of an assistant in front of the head to prevent the body from moving. Practitioners can change the rhythm when performing alternating high knee raises.

The above is the training method for waist and abdominal gymnastics strength. It should be noted that there are many methods of gymnastics training, and the training methods for different parts are different. If you want to learn gymnastics, it is best to go to a formal and professional place to study. If you go to an informal place to study, not only will you not learn good gymnastics skills, but it may also cause certain harm to the child's body.