How to do waist strength training?

Many people who practice martial arts professionally will find that all technical movements require the support of waist strength. If the waist has no strength, then all movements will not be completed well. Therefore, you should practice the waist first, but waist strength training takes a relatively long process. Let me introduce to you some methods of waist strength training!

1. Law in situ

The in-situ method is to use various movements to train the waist strength on the basis of standing with the waist as the axis. The main points are as follows:

Bend forward: Stand with feet together or apart, bend forward with upper body, interlace fingers of both hands and touch the ground with palms, or touch the ground with 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 lie flat and do some relaxation exercises.

Side bend: Stand with your feet shoulder-width apart and your upper body straight. Use one hand to pull down vertically along the seam of the trousers without hooking the head. Generally, side bending should not exceed 1 minute, and should be performed alternately on both sides. Do some relaxation exercises after the movement.

Bend back: 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, and bend your waist with your head raised. Requirements: Increase the range of motion according to your individual flexibility. The hands can be placed on the back of the thighs, knee pits, ankles, or with the hands behind the back to form a bridge shape. When doing the backward bend, the range of motion should be from small to large, and the force should not be too strong. It is best to have a partner to protect you.

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

2. Running Method

The running method is a method of exercising the waist strength by using various exercise forms during running. The main points are as follows:

1. Sideways waist twisting running: Hold your hands horizontally, run sideways with your feet interlaced, and twist 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 do swing and twist your waist in the air.

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

4. Hug and throw: While running, hold the opponent's neck with one hand and bend forward, and hook the opponent's calf with one foot.

Make it by pinching and hooking it into a forward hugging shape. 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, and then form 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, and lifts a partner on his shoulders, lifting and releasing him to exercise the waist strength.

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 exerting force from the waist.

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

4. Shoulder throw: The practitioner carries his partner on his shoulders and throws him over his body, 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 from the waist. 6. Three-person collaborative carrying and running: The trainee is held up by two people. While running, the trainee uses his waist to keep his body horizontal (Figure 25), mainly exercising the endurance of the waist muscles.

4. Equipment and Materials Law

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

1. Horizontal bar exercises: On the horizontal bar, do the hanging side swing exercise, which requires you to stay 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 (Figure 28, 29), which requires you to stay for three seconds when arching backwards, keeping the waist muscles tense; do the abdominal pull-up exercise on the horizontal bar, which requires you to do pull-ups after the lower limbs are at right angles to the upper body after tightening the abdomen, keeping the waist muscles tense; do the leg retraction exercise on the horizontal bar (Figure 31), which requires you to keep the instep against the horizontal bar surface and stay for three seconds when retracting the legs.

2. Parallel bar exercises: Do abdominal exercises on the parallel bars, requiring you to hold your legs at right angles after pulling them in, and stop for at least three seconds each time; do leg-hanging abdominal exercises on the parallel bars (Figures 3-3, 3-4), requiring you to stop for at least three seconds when pulling in your abdomen

The above are some methods for waist strength training. It should be noted that when training waist movements, it is best to do it under the guidance of a professional teacher. If the training method is inappropriate, it is very likely to cause waist injury. Not only will it fail to increase strength, but sometimes it will even sprain the waist, which is not worth the loss.