The most effective way to train waist strength

The waist is located at the center line of the human body. A young body with smooth lines and strong muscles always attracts attention. The strength of waist strength also reflects the strength of kidney function. Practicing waist strength is not only for shaping the abdominal muscles, but also for having a healthy and strong body. For example, it can improve weak physique, improve kidney function, and assist in the treatment of lumbar disc herniation. The effects are also very good. So is there a most effective way to train waist strength?

The most effective way to train waist strength

1. Ordinary hip bridge (Pilates hip bridge): Lie flat on the mat, place your palms down on both sides of the body, bend your knees to 90 degrees, and place your feet flat on the mat. Tighten your hips and lift your waist up to make your body in a straight line. Count to 5 silently at the highest point, then slowly lower yourself. This counts as one movement.

2. Bell plate hip bridge: This is an upgraded version of the ordinary hip bridge. That is, hold a weight plate that you can bear the load on your lower abdomen (the lower abdomen between the two anterior superior iliac spines) with both hands and keep your body balanced. To complete the hip-tuck and body-lift movement, the requirements are the same as for a regular hip bridge.

3. Barbell hip bridge - an upgraded version of the bell plate hip bridge: Lie flat on the mat, roll the barbell to above the trainer's ilium, bend the knees to 90 degrees, place the soles of the feet flat on the mat, hold the barbell firmly with both hands, and the grip should be wider than the shoulder width. Tighten your hips and lift your waist. You can use the two anterior superior iliac spines to hold the barbell bar to lift it up. Keep your body in a straight line. Count to 5 silently at the highest point, then slowly lower it. This counts as one movement. It is recommended to wrap sponge foam around the middle section of the barbell to reduce the pressure of the barbell on the body. hint:

a. The anterior superior iliac spines are located slightly below the nearest point of the pelvis to the navel, and are two protrusions that can be felt by hand.

b. Trainers who have a certain foundation in abdominal muscle and deadlift training are invited to try the barbell hip bridge, and start with a small weight. Allow your abdominal cavity and lumbar spine time to adapt.

4. Sit on the ground with your back against a flat bench: place your feet flat on the ground, pass your feet under the barbell, and roll the barbell up to your waist. Contract your hips and lift your waist upward so that the barbell is located on the anterior superior iliac spine and lower abdomen. Push your feet toward the ground, lean your back against a flat bench, and press your shoulders and back onto the bench. When the movement is completed, the hips are off the ground, the knees are at right angles, the shoulders are flat on the edge of the bench, and the entire body from the knees to the shoulders is in a horizontal straight line. At this time, count to 5 silently in your heart, and then slowly lower your body to the starting position. Exhale as you push your waist up, and inhale as you lower your body.

High-intensity waist strength training:

1. After training, there will be pain in the anterior superior iliac spine of the waist due to the pressure of the barbell. Therefore, it is best to place a towel or cotton pad on the anterior superior iliac spine and lower abdomen to reduce the pressure generated by the barbell, or use a barbell with a foam pad.

2. People with lumbar disc disease or those who sit for long periods of time and do not exercise are prohibited from this training. Hip strength strengthening training can effectively improve the explosive power of the hips and the supporting ability of the waist, thus having a good training effect on the rugby players' ability to control the center of gravity during change of direction running and their body balance ability when being tackled.