The waist is a position in the middle of our body, which plays a linking role, so we should exercise the waist frequently in our daily life. When we are doing some movements, if the core strength of the waist is not strong, there is no way to do it well. At this time, everyone needs to exercise the core strength of the waist, so how do you think the core strength of the waist should be practiced? Let's go see it together!
1. Prone proneThere are two specific expressions of the prone push-up, one is the static push-up, also called Xiaoyanfei. There is also a dynamic prone push up, also known as prone back bend, both forms should be practiced. Because of the strong isolation, this movement has the strongest back pain, and at the same time, you can't practice too much. Lie prone on the yoga mat, keeping your hips clamped and your legs lifted. Slowly lift your chest and keep your neck natural. You can put your hands behind your waist or hold your head above your head. Stay at the top of the movement for 1 second, exhale with force, and inhale again.
2. Reverse goat stand upThe reverse goat push-up is more like a hip exercise, but when it reaches the top position, the waist will also be greatly involved. Therefore, the reverse goat stand-up has stronger recruitment and training complete barbell workout ability for the waist muscles than the forward goat stand-up. Lie prone on a dumbbell bench or on the edge of the bed, holding your upper body in place with your hands. Straighten your legs, squeeze your hips, and lift your legs. Hold for 1 second at the top of the movement, and exhale when you exert force. Avoid raising your legs too much and avoid squeezing your waist.
3. Hang upside down against the wallHanging upside down against the wall is an action of back bowing at the waist. This action will greatly strengthen the support of the waist. Put your hands 30 cm away from the wall and stand upside down with your back to the wall. Once your body is stable, slowly bring your hips closer to the wall. Try to use static maintenance as much as possible, and clamp your hips when you get up dynamically. Keep breathing easy, don't hold your breath.
4. Stand upside down against the wall and suck your waistThe last movement may be very difficult, but this movement is also one of the most coordinated movements for training the core strength of the waist. Put your hands 20 cm away from the wall, and hit them upside down against the wall. Lean your entire back against the wall and lean your shoulders forward for support. Slowly lower your legs apart and squeeze your buttocks muscles. Slow down and stop for 1 second at the lowest point. Tighten your back as you lift, and it's easier to bend your knees.