1. How to train waist muscles
The waist is one of the most important parts of our body. It can show a persons figure, so it is the part that should be emphasized during fitness. A truly toned waist should be thin, strong, and have well-defined abdominal muscles, so it is important to exercise the waist muscles. So how to exercise waist muscles? Let’s introduce several methods below.
Keep your body upright, spread your legs, raise your arms to the left and right, bend your upper body forward, touch your right foot with the fingers of your left hand, and let your right arm follow naturally Lift up, first inhale, then return, and then exhale. After finishing, switch to your right hand and do this for about 8 times in a row. Be careful not to bend both legs and arms, otherwise there will be no effect.
2. Lift your legs and contract your abdomen
Lie with your upper body flat, straighten your legs and lift them as high as possible, then slowly lower them down. After practicing this action for a period of time, move your legs evenly. Bend your knees and continue to do the same action, repeating it 8 times in a row. This action mainly exercises the muscles of the lower abdomen. 3. Sitting and flexing
Stand up, straighten your knees, and lean your upper body back to maintain balance. Then bend your knees and tuck your abdomen in, so that your abdominal muscles can flex as much as possible. During the exercise, The feet should never touch the ground, otherwise the effect will not be obvious. This action can exercise the upper and lower abdominal muscles at the same time.
2. Training techniques for men’s lumbar muscles
The lying down method is to lie on your back and put your palms flat on the ground.Then bend your knees at a right angle on the board, exhale at the same time and bring your thighs to your chest, then lift your feet, straighten your feet and slowly straighten them for 5 seconds, so that your ankles are at a right angle, and then repeat 8 to 10 times.
2. The best way to exercise psoas muscles 2: Standing method
The standing method is to stand with your feet shoulder-width apart, slightly bend your knees, raise your right foot to the level of your hips, and then straighten your back muscles , then raise the left foot in the same steps, repeat 8 to 12 times.
3. Pendulum Movement Method
The specific method of the pendulum movement method is to put your hands on your hips and lift your right foot to 35° on the outside of your thigh, then swing your right foot to the left, hold it for 2 seconds, and then repeat 8 to 10 times .
4. Forward Bow and Back Arrow Posture
For the Front Bow and Back Arrow Posture, place your hands on your waist, eyes forward, and step your right foot forward at the same time. Pay attention to keeping your back straight, and take a breath before recovering. In the original position, repeat 8 to 10 times. Be careful not to bend your right knee more than your toes to prevent knee injury.
5. Iliopsoas muscle slimming method
Iliopsoas muscle slimming method means that no matter what kind of movement you perform, you should not hold your breath, but pay attention to breathing slowly and naturally. It will be more effective if you combine several actions.
3. The role of exercising the lumbar muscles
The lumbar muscles play a dual role. As their name indicates, the lumbar muscles support the lower part of the spine. Full exercise can relieve the pressure from the back spine. . Therefore, the waist muscles play a role in all sports. For those who engage in muscle building, strong lower back muscles allow for risk-free basic training that could otherwise damage the spine.
When the body leans forward, the waist can make the upper body stand upright again. In this movement, the lumbar muscles rarely work alone and usually engage the gluteal muscles and hamstring muscles at the same time.
Muscle exercises are more likely to injure your back than strengthening your back. Even minor back pain can prevent you from training better, so you should always pay attention to your spine because it is very fragile and should not be subjected to force. of high-intensity physical training. In order to shift the pressure from the spine to the lumbar muscles, solid abdomen and waistMuscles are a must. All exercises should be done just like the neck muscles to strengthen the back without damaging the back muscles.
