How to train an A4 waist? There are many training methods. Among the training methods, some methods are very effective and some methods are not so effective. However, there are also things to pay attention to when training an A4 waist, such as the correct training plan. . So, what are the A4 waist training programs? Let you quickly get an A4 waist. Let’s find out together!
Kneel down at the waist
Sit on the ground with your knees bent, your knees slightly open, and your arms hanging down. Look forward; lift your arms with your fingertips, look for your toes inward with your fingertips, and pinch your ears with both hands. The thighs and upper limbs should be fully expanded, and the shoulders, back, and waist should be stretched out as much as possible.
Kneel down and grab your feet
On the basis of kneeling down, grab your ankles with your hands, push your chest and waist up, feel the stretch of your waist muscles, keep relaxed, and avoid using your lumbar spine Support with force.
Backward roll-up
Lie down on the ground first, put your heels together, slowly raise your head to find your butt, send your chest and waist out, and feel the tension in your waist muscles without using your arms to support it.
Push the chest and waist
First lie on the ground, open your knees, slowly raise your head to find your butt, and push the chest and waist back hard.
Reverse arch support
First lie on the ground, open your knees, slowly raise your head, look diagonally forward, put your belly on the ground, grab your ankles with your hands, and push your feet and hands upward support.
Stand down with your hands and feet shoulder-width apart, bend your waist back until your hands touch the floor, and then slowly shorten the distance between your hands and feet. You can hold your hands against the wall and slowly lower your waist to prevent falling.