How to train waist strength

The waist plays a connecting role in our body, but often due to our bad living habits, we always suffer from diseases such as back pain, which will seriously affect the health of the body. Sometimes, due to our frequent lack of exercise, we always have no strength in the waist, which may even make it difficult to walk better, which is very detrimental to our normal life. Therefore, we must master the method to train the waist. Let's learn how to train waist strength.

How to train waist strength

Waist exercise:

1. Sit-ups: (You can also do other things while doing sit-ups, such as turning your waist left and right while sitting up). Can effectively exercise the abdominal and waist muscles.

2. Waist rotation exercise: Stand upright with your feet shoulder-width apart (or sit on a stool), straighten your waist, tighten your abdomen and lift your chest; place your hands slightly below your chest, bend your elbows, and place your hands on top of each other. Keep your lower body still, move your arms as far to the right as possible, and rotate your waist at the same time. After returning to the center position, turn in the opposite direction and repeat the entire movement more than 10 times.

3. Abdominal bending exercise: Keep your body upright; open your feet as wide as shoulders, stretch your left arm above your head, bend your waist, tilt your upper body to the right, and lean down to the right as much as possible. Do not bend your legs, and stretch your right hand towards the floor. Feel the stretch in your left waist muscles. Stay for a few seconds and repeat in the other direction. Do this 6 or more times.

4. Strengthening posture: Lie prone with your arms open in line with your shoulders. Forehead touches the ground. Inhale, slowly lift your head, hands, and feet off the ground, stay still, and breathe naturally (2 to 5 breaths depending on your situation). Exhale while slowly lowering your body under control. Relax your back and body muscles and adjust your breathing. Repeat the exercise 3 times. It can effectively exercise the waist, spine, abdomen and buttocks muscles.

The above movements are relatively simple, but they are very good for exercising the waist. The second posture can also be done at work. After doing these postures for a while, check a fitness book or search the Internet for some more difficult postures to do, so as to effectively strengthen your waist strength. You should also pay more attention to your sitting and standing posture.

It is best to do it until you feel muscle soreness each time.

Remember not to do it every day. Every time you do anaerobic exercise, you are destroying your muscle tissue as much as possible, and then use sufficient time and nutrients to repair the damaged muscle tissue and allow it to grow. To put it bluntly, muscles grow when you rest after anaerobic exercise.

Be sure to combine it with aerobic exercise, such as jogging, and make sure to sweat. If you only do sit-ups, your fat layer will not decrease, but your muscle layer will thicken, and your waist will become thicker.

The above is an introduction to how to train waist strength. After understanding it, we know that if we want to make our body healthier, we must improve our body through exercise to achieve better results. In addition, we must pay attention to maintaining a standard sitting and standing posture in daily life so as not to cause physical illness.