Among the training methods, the training effect of each method is different. At the same time, each method has its own training position. For example, some methods train the waist, and some methods train the feet. What about using bare hands? I believe some people still know what training methods are available for waist and abdominal strength. So, what are the methods of freehand waist and abdominal strength training? Let’s find out together below.
Sit-ups
Sit-ups can usually be used by everyone to exercise in physical education classes, and many people will also perform this exercise in physical education tests. In fact, the most important thing about this exercise is to help you exercise your abdominal muscles, because when we do sit-ups, the abdomen mainly exerts force, but the abdomen and waist are very close, so this exercise can not only help you Exercising the abdomen will also have a certain effect on the muscles of the waist. And some people think that the effect of this exercise is not particularly good. In fact, this may be because people do not persist for a long time. If they can persist for a long time, the effect will be considerable.
Pedaling in the air
Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head and open your arms. Lift your legs and slowly climb onto the bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, maintain the posture for 2 seconds, and then return. Then touch your right knee with your left elbow joint, hold the same for 2 seconds, and then slowly return to the starting position.
Push-ups
Push-ups are a very familiar exercise to everyone, and this exercise has very good effects for men, women, old and young, and it is very easy for everyone to do it. Basically, most people know the essentials of push-ups, but no one knows What's more, push-ups can exercise everyone's waist and abdominal strength very well. For the waist and abdomen, push-ups are actually a very effective movement, especially for waist strength. For those who can exercise every day, if they can insist on doing some push-ups every day, their waist and abdominal strength will definitely increase greatly in the long run.
Hanging bent legs
This action requires everyone to use certain sports equipment. First, we stretch out our right hand, then hold the high bar, let our body hang entirely on the bar, then bend our legs, and then turn our body slightly. The number of movements and sets are similar to the above, but you need to slow down this movement and don't let your waist get caught.
Plank support
Plank support is actually a test of everyone's endurance, because we have to do a good job and maintain a fixed position in the future, but plank support is also very hard. Although this action may be effective during exercise, we You still can't hold on for too long while supporting your body. This is mainly because the pressure is relatively high and the intensity of exercise is relatively high. However, this exercise is a very good waist training exercise. If you plan to exercise yourself, friends who have waist and abdominal strength must not miss this exercise. The exercise is similar to push-ups, but you support the floor with your elbows and maintain a posture. Don’t move. The longer you hold on, the better. You can decide how long to do plank support according to your own physique, but you must do your best every time to achieve better results.
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