How men build a strong waist

　　The back is an important part of the human body. Whether the back is straight or not directly determines the gracefulness of a man's entire body. A strong and toned back will not only make you look graceful and smooth, but also make you look much taller. As a man who needs to shoulder the burdens of career and family, he not only needs a broad mind, but also a strong back.

　　Warm up: cross machine + squats

　　The warm-up training recommended by fitness coaches is basically the traditional model of "treadmill + stretching". This time, the coach replaced the treadmill with a cross machine. All fitness enthusiasts who are "hated" by monotonous running may wish to change their taste and get some freshness. When practicing on the cross machine, pay attention to keeping the body upright. The part of the foot that exerts force on the pedal should be the forefoot rather than the entire sole or heel to protect the ankles and knees. Feeling a slight sweat on the forehead indicates that this warm-up is in place. Just practice for 10 minutes at the current temperature.

　　When squatting, bend your knees and squat down until your thighs are parallel to the ground or slightly lower. Hold still for 1 second. Use your thighs and buttocks to push your feet off the ground and return your body to an upright position. During the entire movement, your back should be straight, your knees should not abduct or exceed your toes, your hips should not protrude backwards, and your lower back should collapse. Sit down as if there is a chair behind you. Inhale as you squat and exhale as you return. The correct breathing method should be to inhale through the nose and exhale through the mouth. Repeat 12-15 times as one set, and do 3 sets. in order to achieve exercise For best results, the rest between groups should be controlled within 1 minute.

　　Waist strengthening exercise: seated rowing

　　This exercise primarily targets the upper back muscle groups. After sitting on the equipment, you must first adjust the height of the seat so that the handle in front of the body is at the same height as the shoulders, so as to ensure that the training parts are not deviated. “When rowing, keep your back straight and your shoulders relaxed and sinking naturally. Inhale when pushing your arms forward, exhale when pulling back, keep inhaling through the nose and exhaling through the mouth. Repeat 12-15 times as one set, and do 3 sets.

　　Coach reminds: If the practitioner feels that the two shoulder blades are pulled parallel to the middle during the pull-back process, it means that the exercise posture is correct. Otherwise, the practitioner should check whether the position of his seat reaches the required height, or consult the coach.

　　angel on wall

　　Find a flat wall, stand with your feet a certain distance apart from the wall, and your back completely pressed against the wall. The standing position of the feet should be adjusted according to the individual's height. The key is to ensure that the body can maintain this position stably. The back of your head is pressed against the wall and your chin is slightly retracted. Spread your arms against the wall, with your upper arms parallel to the ground, your forearms and upper arms forming a 90-degree angle, and make fists with both hands. When exercising, rotate the shoulder joint and elbow joint so that the forearm goes down until it is parallel to the ground, pause for about a second and slowly reset. Repeat 12-15 times as one set, and do 3 sets.

　　The coach reminds: Practitioners should keep their shoulders level during exercise and not hunch them; the back of their head should be against the wall, do not lower their heads, and their movements should be slow to achieve better exercise results.

　　mat freestyle

　　This exercise mainly targets the muscle groups of the lower back. Lie flat on the mat with your entire body, arms extended forward, palms facing down. While raising your right arm, lift your left leg upwards. Straighten your arms and legs as much as possible, lift them to their extreme position, hold for about a second and slowly return to the original position. Change sides, lift your left arm and lift your right leg up at the same time. Straighten your arms and legs as much as possible, lift to your limit position, hold for about a second and slowly reset. Repeat 12-15 times as one set, and do 3 sets.

　　The coach reminds: When performing this exercise, pay attention to controlling the speed of lifting. You should feel that a total of four glasses of water are placed on your hips and shoulders. When lifting your legs and arms, make sure that the water glasses cannot be knocked over.