How do you exercise at the waist?

Abdominal waist is the focus of bodybuilding. The abdomen is at the center of the body and is particularly noticeable. From the perspective of Body Building, the real body building abdomen should be composed of a thin and powerful waist and obvious abdominal muscles. Therefore, do not ignore the abdominal bodybuilding exercises. I. Bending over on the side: standing upright. The legs are separated, the left and right sides of the arm are lifted, the upper body is bent, and the left finger is used to touch the right foot. The right arm is naturally lifted, the legs and the two arms cannot bend, inhale, restore, and breath. In another direction, repeat once. Connect eight times. Ii. Leg flexion: supine position. Put your arms on the ground right and right, straighten your legs, bend your knees and raise your knees at the same time, and breathe in to bring your thigh closer to your abdomen. Then, breathe out and slowly restore. Repeat eight times. 3. leg lifting and abdomen: mainly to develop lower abdominal muscles. Rest on the top of the body, straighten your legs, raise your legs as much as possible, and then put down slowly. After this exercise is performed evenly, the knees bend and continue to perform the same action. Repeat eight times. 4. sit-and-bend: mainly refers to the development of upper and lower abdominal muscles. Straighten your knees, move up your upper body, maintain balance, and bend your knees to lower your abdomen to make your abdominal muscles bend. In practice, the foot is always inaccessible to the ground. 5. "cycling": supine position. Take turns to bend and stretch your legs, imitate the cycling, fast and flexible movements, and try to extend the range as much as possible. 20? 30 seconds. 6. Waist twisting: Hold your hand or hold a heavy weight, twist your waist and turn around for exercises in various positions to exercise the external oblique muscles and waist muscles. The above exercises can be selected based on your own situation, and the amount of exercise increases gradually from a few to two times a day. ========================================================== ============================== Waist muscles: 1. Single-arm dumbbell rowing is a necessary and basic exercise in back muscle training. It can work out the back muscles on both sides of the back, especially on the back muscles, so that the back is thick and clear lines. Preparation: Place your left knee and left hand on the bench. The upper body is parallel to the ground. Hold the dumbbell in your right hand and straighten your right arm. Look up at your eyes and bow down. Exercise: Pull the dumbbell and bend your elbow to the waist of your wrist, and the palm is inside. Stop at the highest point for about 2 seconds, then slowly straighten your arm to restore, tighten your back. When the arm is stretched, the thumb rotates inward to make the right hand muscle fully stretch. Number of groups: The left and right arm are divided into 5 groups, 5 times/group. Use a large weight as much as possible, but do not reluctantly. You may also need to perform the last step through "spoofing ~ 2 times, but not more. Tip: Try to see the left hand from the left shoulder (opposite to the left hand) When you hand-held the bell to practice ). This prevents the body from being distorted and suddenly pulled when it is pulled up or down on the dumbbell. It can also make the loose muscle more excited and correctly evaluate the effect of the exercise. 2. the pull-down and pull-down sides of the chest can shape the wide back, which is suitable for many people. But for the whole back, it is a good idea to use diversity and balanced exercises. Therefore, try using a narrow grip, and you will notice the difference between the motion range and the wide grip. In addition, this exercise has a good reinforcement effect on the inback muscle group. Preparation posture: sitting posture, moving your feet to the ground, adjusting the roller to press your knees, so that your knees remain stable. The palm is inside and opposite to the horizontal bar, and the distance between the two hands is the same as the shoulder width. Exercise: Pull down the horizontal bar from the stretching position to the chest, tighten the back muscles, and the elbow is close to the body. A slight bow back, chest elevation, Chin lifting, abdominal and lower back to maintain tension. When the horizontal bar is pulled down to the top of the chest, the two sides of the shoulder blades close together and clamp and squeeze the back muscle, use the tension of the back muscle to control the horizontal bar to keep the force down for about 2 seconds, and then control the horizontal bar to restore, it takes about 2 seconds to stop when you reach the highest point and Stretch your arms. Each exercise should feel the full stretching of both arms and the stretching of the loose muscles. Number of groups: You can create 3 groups, 8 ~ 10 times/group weight, pay special attention to the action specification. Stretching is very important. It helps increase the number of inner and middle back muscle blocks. Tip: when pulling down, try to avoid using only the power of the two arm. pay full attention to the contraction and stretching of the back muscle group. 3. Single-arm force puller rowing can teach you to perform full contraction and stretching with the loose muscles. You will feel the strength of the loose muscles and improve the nervous system's control over the loose muscles. Preparation posture: use high pulley tension, the right hand palm inside the grip pull, right knee kneeling, left leg knees support. Exercise: Pull down your chest to keep your elbows away from your body. Rotate the right hand to the body in the drop-down list. In the full contraction position, use the tension of the loose muscle to control the pull for 2 seconds, and then slowly restore the pull. Number of groups: The left and right arm are divided into three groups, 10 ~ 12 times/group, kneeling on the left knee when the left hand is pulled. Tip: it is better to turn the head to the opposite side of the shoulder when rowing a single arm. 4. the trigger of the triangle muscle is the main muscle group of the shoulder. Most practitioners think that the trigger of the triangle muscle is a simple shoulder exercise. In fact, the back end of the triangle muscle is larger than the shoulder. Therefore, having a strong and developed triangle muscle rear bundle is vital in shaping the back. Experience tells us that the best time to strengthen the rear bundle of the triangle muscle is after the back muscle training, because before the back is "Fed, A strong loose muscle may "take over" the work that should be done after the triangle muscle. Prepare posture: Hold a dumbbell in both hands, open around and shoulder width, knees slightly bent, move forward so that the trunk is basically parallel to the ground, the two arm Naturally drops, two hands palm relative. Exercise: compress the triangle muscle and then raise the dumbbell to keep the elbow slightly bent. When lifting the dumbbell, avoid lifting the trunk. When the upper arm side is lifted to the same level as the shoulder, pause for about 2 seconds, and then control to reduce the dumbbell restoration. Number of groups: three groups, 10 times/group. Tip: Make sure that the dumbbell and shoulder are in the same vertical area during lifting. Do not let the dumbbell back to the waist. In this way, you can isolate the posterior bundle of the triangle muscle and make it more powerful. If you try this exercise for the first time, do not pay too much attention to the movements and muscle contraction.