Many people find themselves doing some exercise, figuring out how to do it, but still not doing very well. This may be because our waist and abdomen are not strong enough, which leads to insufficient strength support when we do the action, so the action does not look good. At this time, everyone should strengthen the waist and abdominal training. So do you know how to effectively perform waist and abdominal training? Let's go see it together!
Lunge squats
It should be a very familiar movement for people who exercise regularly, but many trainers may only know the training effect of this movement on the hips and legs, but they do not know that lunge squats can train far more than these two muscle groups. The abdominal, abdominal and hamstring muscle groups are all training muscle groups that it can reach; for beginners, it can be carried out without any full body barbell workout other additional weights. During the movement, pay attention to the bending of the knee joint and never exceed the toes. This is to do A taboo in most leg exercises. A total of 3 sets are required, with 8 to 12 reps each (one side completes 8 to 12 reps and then the other side, and each side completes a complete set), allowing 30 seconds of rest between each set.
Frankenstein
It mainly acts on the training action of the abdominal muscles and the leg muscles; in the standing position, one leg is raised to 90 degrees, and the leg on the other side is bent and expanded in parallel after the action begins, and the expansion range is adjusted according to the self-ability. A total of 3 sets are required, each set of 5 to 10 times (one side completes 5 to 10 times and then switches to the other side, and each side completes a complete set), allowing 30 seconds of rest between each set.
Torso Rotation Pose
The target muscle groups are the external oblique muscles, upper abdomen, iliopsoas, and serrated muscles; it also needs the help of a weight-bearing device (medicine balls are preferred, dumbbells are second), and for beginners, you can put your feet on the weight-bearing rotation. The ground is used to reduce the difficulty. After the middle and upper steps, the feet can be lifted off the ground to increase the difficulty. During the rotation, the back should always be kept straight; a total of 3 sets of 12 times are required, and 30 times are allowed between each set. seconds of rest time.