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 correct training methods. . So, how to have an A4 waist? What training methods are there? Let’s learn about training methods together!
1. Goat Stand Up
Lie prone on the equipment rack, keeping your body naturally downward Bend and feel a stretch in your lower back (bend naturally downward and choose the angle of the bend according to your physical condition), and cross your hands on your chest. Then concentrate on the strength of the lower back muscles to straighten the upper body, keep the upper body parallel to the ground, pause for a moment, and then slowly return to the starting position.
2. Weight-bearing dumbbell lateral flexion
Keep your body upright, holding a dumbbell in one hand and the palm of the other hand close to your body. Then slowly move the body's center of gravity to the side holding the dumbbell, maintain the contraction of the waist muscles, pause for a moment, and then quickly return to the starting position.
3. Barbell Seated Twists
Sit on one end of a stool with your feet flat on the ground and comfortably apart. Hold a straight bar across the back of your shoulders and hold both ends of it with both hands. Keeping your head still and making sure your pelvis doesn't slide on the bench, slowly turn your upper body and shoulders in one direction as far as you can. Then, hold the extreme position for a while, then let your torso and shoulders rotate as far as possible in the other direction. Keep the entire movement under your control, rather than just swaying your body haphazardly.
4. Bend sideways
Keep your body upright, spread your legs, raise your arms to the left and right, bend your upper body forward, and touch your right foot with the fingers of your left hand. , then raise your right arm naturally, inhale first, then restore it, and then exhale. After finishing, switch to your right hand and do this for about 8 times in a row. Be careful not to bend both legs and arms, otherwise there will be no effect.
5. Lift your legs and contract your abdomen
Lie with your upper body flat, straighten your legs and raise them as high as possible, then slowly lower them down. Practice this action for a while. After it is even, bend your knees and continue to do the same action. Repeat it 8 times in a row. This action mainly exercises the muscles of the lower abdomen.
6. Sitting and flexing
Stand up, straighten your knees, and lean your upper body back so that your body can maintain balance. Then bend your knees and tuck your abdomen in, so that your abdominal muscles can stretch as much as possible. During the practice, the feet should never touch the ground, otherwise the effect will not be obvious. This action can exercise the upper and lower abdominal muscles at the same time.