How to make the waist soft? What sports are there?

Practicing yoga can not only reduce the waist, but also soften it. If you just want to soften your waist, you only need to learn a few movements, which only takes a few minutes every day. Before static exercise, generally take a deep breath first, and exhale slowly during practice. The following is a static exercise method without instruments. 1. The neck (1) opens naturally, with fingers crossed behind the head. Press the head forward and down smoothly, giving the neck proper resistance to prevent the hand from pressing the head down. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax. When you practice, you should hold your chest and abdomen, not bow your waist. (2) Put your right hand on the right side of your head, press your head to the left, and apply appropriate resistance to your neck to prevent your hand from pressing your head to the left. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax. Practice in another direction. When practicing, the upper body should stand upright and not lean to one side. 2. Chest (1) push-ups are dynamic exercises. Here is a static push-up. Do push-ups When the body descends to the point where the chest will touch the ground, the pectoralis major muscles will be extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. (2) Stand facing the wall and raise your arms horizontally in front of you, so that your fingertips will touch the wall but not the wall. The whole body is straight, the upper body leans forward, the palms are attached to the wall, and the fingertips are facing up. Bend your elbow, the upper arm and forearm form a 90-degree angle, and the upper body is forced close to the wall. Keep your arms bent to support your upper body, so as not to lean against the wall and make your pectoralis major extremely tense. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. 3. Open the door with your shoulders, stand in the door frame, hang your arms, clench your fists and face forward with your hands. Then his arms were separated to both sides, and he pressed the door frame with his fist, as if to open the door frame. The deltoid muscle is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. 4. Stand or sit with your back, hands akimbo, latissimus dorsi taut, open to both sides, keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. 5. Sit in front of the table with your arms (1), hold the lower edge of the table with both hands, and the upper arm and forearm form a 90-degree angle, as if to support the table. The biceps brachii is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. (2) Stand upright, naturally hang your arms at your sides, relax your fists with your hands clenched, and put your hands back. Raise your arms straight up to your back, and your upper body can lean forward slightly. Raise your arm until you can't lift it any more. Triceps brachii is very tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. (3) Standing or sitting, arms drooping, fists clenched with hands facing back. Try to bend your wrist and tighten your forearm muscles. Hold this static posture for 8 ~ 10 seconds or a little longer. Then relax. 6. The abdomen (1) is supine, the ankle is fixed, the upper body sits up, the angle between the upper body and the lower limbs is greater than 90 degrees, and the rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. (2) Lying on your back, the lower limbs and upper body are inclined into a V shape at the same time, and the rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. 7. Squat your legs (1), keep your thighs horizontal, keep your upper body perpendicular to the ground as far as possible, cross your arms on your chest, and keep your quadriceps extremely tight. Hold this position for 8 ~ 10 seconds or a little longer, and then relax. (2) Sitting posture: point the toes to the ground, raise the heel as high as possible, and tighten the triceps of the calf extremely. Hold this position for 8 ~ 10 seconds or a little longer, and then relax. If you want to keep fit and get soft, the most important thing is to have perseverance and stick to it! ~. ~ #) Here are the specific methods: chest bodybuilding traction exercise: stand or sit, put your arms on the inside of your body, slowly lift them to the sides, and then slowly lift them forward until your arms are about to collide; Then the arms are separated, recovered and the muscles relaxed. Repeat this for 5-8 times. Stand backwards: Sit in a chair with your arms on both sides of the chair. Lean back, shift your weight to your arms, straighten your legs at the same time, tighten your hips to your hips, hold your head up and hold your chest up, and make your body in a straight line for 5 seconds. Pay attention to natural breathing and keep your arms and body straight. Chest movement: Kneel and stand, arms droop naturally. Move your upper body backward, sit your hips on your heels and exhale at the same time. Bend your arms flat on your chest, with your hands facing each other, and your fingers touching your chest, including your chest, and bow your head. Then the center of gravity moves forward, the hips are straight, the upper body stands up, and at the same time, the arms and shoulders are bent (palms and fingers are open), and the head is raised. Repeat this action. Prone movement: Push down, with feet shoulder-width apart. Press your upper body down, bend your arms to your side so that your upper arm is parallel to the ground, then inhale, straighten your elbow, hold your head high, return to your ready posture, and exhale. Try to repeat it several times at a time. Supine exercise: Lie on your back on the bed or bench, hold dumbbells with both hands, stretch your arms horizontally, straighten your arms by the contraction force of chest muscles, and then relax and recover, repeating 20-30 times per minute. Exercise in bed: Lie on the bed, stretch your chest out of the bed, then lift your upper body and do "paddling" with your hands alternately. 10- 15 times per minute. Abdominal bodybuilding sit-ups: mainly exercise upper abdominal muscles. Slowly lift the upper body, abdomen, head as close as possible to the knee, back contact plate when leaning back. For people with a sports foundation, it is best to do it on the inclined plate and abdominal muscle frame, which can fully lean back and increase the difficulty of abdomen. Lifting legs and abdomen: mainly to develop lower abdominal muscles. Lie on your back, straighten your legs and raise them as high as possible. Then slowly put it down and repeat it many times. Bend your knees and do the same action, and the effect is better. Bend your knees: focus on exercising abdominal muscles. Sit with your knees straight, lean back and forth to keep your body balanced, then bend your knees and abdomen so that your abdominal muscles can flex as much as possible. You can never touch the ground with your feet in practice. Touch your toes alternately: lie flat, keep your feet straight and put your hands at your sides. Raise your body, lift your left leg at the same time, and touch your left toe with your right hand; Restore the original state, then lift the upper body, lift the right leg at the same time, and touch the right toe with your left hand. Do it a few times more. Waist twisting: hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures. For example, you can twist l0 turns clockwise and then 10 turns counterclockwise. Finally, bend back and forth, left and right five times. Can exercise the external oblique muscles and waist muscles. Wish you success! You can buy a pair of dumbbells! Chest bodybuilding traction exercise: stand or sit, put your arms on the inside of your body, slowly lift them to the sides, and then slowly lift them forward until your arms are about to touch; Then the arms are separated, recovered and the muscles relaxed. Repeat this for 5-8 times. Stand backwards: Sit in a chair with your arms on both sides of the chair. Lean back, shift your weight to your arms, straighten your legs at the same time, tighten your hips to your hips, hold your head up and hold your chest up, and make your body in a straight line for 5 seconds. Pay attention to natural breathing and keep your arms and body straight. Chest movement: Kneel and stand, arms droop naturally. Move your upper body backward, sit your hips on your heels and exhale at the same time. Bend your arms flat on your chest, with your hands facing each other, and your fingers touching your chest, including your chest, and bow your head. Then the center of gravity moves forward, the hips are straight, the upper body stands up, and at the same time, the arms and shoulders are bent (palms and fingers are open), and the head is raised. Repeat this action. Prone movement: Push down, with feet shoulder-width apart. Press your upper body down, bend your arms to your side so that your upper arm is parallel to the ground, then inhale, straighten your elbow, hold your head high, return to your ready posture, and exhale. Try to repeat it several times at a time. Supine exercise: Lie on your back on the bed or bench, hold dumbbells with both hands, stretch your arms horizontally, straighten your arms by the contraction force of chest muscles, and then relax and recover, repeating 20-30 times per minute. Exercise in bed: Lie on the bed, stretch your chest out of the bed, then lift your upper body and do "paddling" with your hands alternately. 10- 15 times per minute. Abdominal bodybuilding sit-ups: mainly exercise upper abdominal muscles. Slowly lift the upper body, abdomen, head as close as possible to the knee, back contact plate when leaning back. For people with a sports foundation, it is best to do it on the inclined plate and abdominal muscle frame, which can fully lean back and increase the difficulty of abdomen. Lifting legs and abdomen: mainly to develop lower abdominal muscles. Lie on your back, straighten your legs and raise them as high as possible. Then slowly put it down and repeat it many times. Bend your knees and do the same action, and the effect is better. Bend your knees: focus on exercising abdominal muscles. Sit with your knees straight, lean back and forth to keep your body balanced, then bend your knees and abdomen so that your abdominal muscles can flex as much as possible. You can never touch the ground with your feet in practice. Touch your toes alternately: lie flat, keep your feet straight and put your hands at your sides. Raise your body, lift your left leg at the same time, and touch your left toe with your right hand; Restore the original state, then lift the upper body, lift the right leg at the same time, and touch the right toe with your left hand. Do it a few times more. Waist twisting: hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures. For example, you can twist l0 turns clockwise and then 10 turns counterclockwise. Finally, bend back and forth, left and right five times. Can exercise the external oblique muscles and waist muscles. Wish you success! You can buy a pair of dumbbells! Chest bodybuilding traction exercise: stand or sit, put your arms on the inside of your body, slowly lift them to the sides, and then slowly lift them forward until your arms are about to touch; Then the arms are separated, recovered and the muscles relaxed. Repeat this for 5-8 times. Stand backwards: Sit in a chair with your arms on both sides of the chair. Lean back, shift your weight to your arms, straighten your legs at the same time, tighten your hips to your hips, hold your head up and hold your chest up, and make your body in a straight line for 5 seconds. Pay attention to natural breathing and keep your arms and body straight. Chest movement: Kneel and stand, arms droop naturally. Move your upper body backward, sit your hips on your heels and exhale at the same time. Bend your arms flat on your chest, with your hands facing each other, and your fingers touching your chest, including your chest, and bow your head. Then the center of gravity moves forward, the hips are straight, the upper body stands up, and at the same time, the arms and shoulders are bent (palms and fingers are open), and the head is raised. Repeat this action. Prone movement: Push down, with feet shoulder-width apart. Press your upper body down, bend your arms to your side so that your upper arm is parallel to the ground, then inhale, straighten your elbow, hold your head high, return to your ready posture, and exhale. Try to repeat it several times at a time. Supine exercise: Lie on your back on the bed or bench, hold dumbbells with both hands, stretch your arms horizontally, straighten your arms by the contraction force of chest muscles, and then relax and recover, repeating 20-30 times per minute. Exercise in bed: Lie on the bed, stretch your chest out of the bed, then lift your upper body and do "paddling" with your hands alternately. 10- 15 times per minute. Abdominal bodybuilding sit-ups: mainly exercise upper abdominal muscles. Slowly lift the upper body, abdomen, head as close as possible to the knee, back contact plate when leaning back. For people with a sports foundation, it is best to do it on the inclined plate and abdominal muscle frame, which can fully lean back and increase the difficulty of abdomen. Lifting legs and abdomen: mainly to develop lower abdominal muscles. Lie on your back, straighten your legs and raise them as high as possible. Then slowly put it down and repeat it many times. Bend your knees and do the same action, and the effect is better. Bend your knees: focus on exercising abdominal muscles. Sit with your knees straight, lean back and forth to keep your body balanced, then bend your knees and abdomen so that your abdominal muscles can flex as much as possible. You can never touch the ground with your feet in practice. Touch your toes alternately: lie flat, keep your feet straight and put your hands at your sides. Raise your body, lift your left leg at the same time, and touch your left toe with your right hand; Restore the original state, then lift the upper body, lift the right leg at the same time, and touch the right toe with your left hand. Do it a few times more. Waist twisting: hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures. For example, you can twist l0 turns clockwise and then 10 turns counterclockwise. Finally, bend back and forth, left and right five times. Can exercise the external oblique muscles and waist muscles. Wish you success! You can buy a pair of dumbbells! Here is how to exercise all parts of the body with dumbbells: the action of training with dumbbells alone (mainly the training action of the following parts1> Chest 2 > back 3 > shoulder 4 > arm 3 5 > arm 2 6 > leg): 1. Chest 1. Bench press: mainly practice the thickness of pectoralis major and thoracic groove. Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended. 2. Pushing upwards: mainly practicing upper chest muscles. Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it. 3. Sleeping bird: mainly practicing the middle thoracic groove. Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm. 4. supine straight arm pull-ups: expanding the chest and practicing the best action of pectoralis major and serratus anterior. Action: Sit on the cross stool, shoulders back, feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it. (Note: To prevent damage, the descending process should not be too fast). Second, the shoulder 1. Push: mainly practice the toe, middle and back of deltoid muscle. Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm. 2. Side lift: mainly practice the middle bundle of deltoid muscle. Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms. 3. Bend over and lift sideways: mainly practice the posterior deltoid. Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly. 4. Shrugging: Mainly practicing trapezius muscles. Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering. Third, it is followed by 1. Bend over and paddle with your arms: mainly practice latissimus dorsi. Action: bend your knees slightly, hold dumbbells in both hands and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to the elbow level or slightly higher than the shoulder, then stop for a while, and then use the tension of latissimus dorsi to control the dumbbell to recover slowly. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing. 2. Bend over and paddle with one arm: mainly practice the outer back and lower back. Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion. 3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris. Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast. Fourth, biceps brachii 1. Alternate bending: mainly practice biceps brachii and separate biceps brachii. Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn. 2. Mind bending: mainly practice biceps muscle peak. Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers. 3. Lateral bending: mainly practice the brachialis and forearm muscles. Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately. Five, triceps brachii 1. Neck flexion and extension: mainly practice triceps brachii. Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately. 2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii. Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers. 6. Leg 1. Squat: mainly practice thigh muscles and gluteus maximus. Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover. 2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris. Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg. 3. Prone leg bending: mainly practicing biceps femoris. Action: On the prone stool, put the dumbbell on your feet or tie it to your ankles, with your calves suspended, hold the stool end with both hands and straighten your legs. Then the biceps femoris exerts force to bend the calf to the highest point, so that the biceps femoris is at the "contraction peak" position, stops for a period of time, and slowly recovers with the tension of the biceps femoris. Seven, the calf stands on one leg and lifts the heel: mainly practicing the calf muscles. Action: Hold the dumbbell with one hand, hold the fixture with the other, stand on the pedal with one front foot, lower the heel to the lowest point as far as possible, and bend the other leg to lift the calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately. Before the so-called aerobic refers to the intensity is not high, the purpose of warm-up is to prevent physical injury. Beginners can use the two-day differentiation system, that is, practice for two days and take a day off. I wish you success. ~ #