Training waist muscles is very beneficial to people, and there are many ways to train waist muscles. Of course, these methods are all good, but the effects of these methods are also different. Some methods are quick and some are effective. Generally speaking, how do boys quickly train their waist muscles? Let’s find out together below!
1. Barbell seated rotation
If you want to exercise your waist muscles in your daily life, you can Barbell seated rotation exercises are performed here. This kind of exercise can make your external oblique muscles tighter, but to master the scientific essentials of the action, you need to sit at one end of a stool, then put your feet flat on the ground, and hold the vertical bar with both hands comfortably apart. At both ends of the frame, keep your head as still as possible, and turn around as much as possible in one direction. Keep your upper body and shoulders in this position for about ten minutes, and then let your shoulders turn in the other direction as much as possible. Hold for about five minutes. This action can well contract the external oblique muscles and make your waist thicker.
2. Plank support
Everyone can also perform plank support exercises in daily life. Plank support exercises can well exercise the core muscles of the waist, abdomen, thighs, and buttocks. First of all, you need to put your head on your back and keep your hips in a straight line, place your elbows directly under your shoulders, support your entire body with your toes, and then tighten your hips and abdomen hard, this can also Achieving a good waist strength training effect can help you lose weight and convert excess fat on your waist into muscles.
3. Push-ups
Push-ups can not only increase your biceps muscles, but also achieve a good effect on exercising waist muscles. While doing push-ups, try to keep your waist as straight as possible. Don't do too many push-ups at one time, otherwise it may cause soreness in your arms. Only by doing it step by step can you achieve a better exercise effect. You can also put some heavy objects on your back to perform push-ups, which can greatly increase your waist strength.
4. Goat stand-up
Lie prone on the equipment rack, keep your body naturally bent downwards and feel a stretch in your lower back (the natural downward bending depends on the individual’s Choose the bending angle according to your physical condition), and cross your hands on your chest. Then concentrate the strength of the lower back muscles to move upLift your body up and keep your upper body parallel to the ground, pause for a moment, and then slowly return to the starting position.