How to practice A4 waist It’s best to train with these movements

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There are many training methods for how to train an A4 waist. Among the training methods, some methods are very good, and some are not very good. However, there are also special training methods for the A4 waist. For example, the training method, the A4 waist Someone still knows how to train. So, how to practice A4 waist? It’s best to use these exercises to train, let’s take a look!

How to practice A4 waist It’s best to train with these movements

1. Crescent variant
Open your feet, inhale and raise your arms to level, exhale, relax your shoulders, and turn your palms down. Look straight ahead. Take a deep breath, relax your right waist and upper body when you exhale, and fall down horizontally to the right. Be careful not to lean forward or arch your back. You should feel that your body is close to a wall, with your shoulders open as far as possible, and the plane bent sideways. Feel the stretch on the left waist. Just get to your comfortable position, don't force yourself to be a coach from the beginning. After holding for 15 seconds, return to the initial posture and repeat the action in the opposite direction.
2. Bird King style
Stand with your legs close together. Inhale, raise your arms, palms facing each other, press your left arm over your right arm, overlapping your elbow joints, as shown in the figure, embracing your chest with your hands together. If you can’t put your hands together, just hold your left wrist with your right hand. Lift your left leg, wrap your right calf, and place your body's weight between your legs. Hold the ground firmly with your right toe. Adjust your breathing, take a deep breath and straighten your back and squat slowly. After maintaining your balance, move your upper body forward, bring your abdomen close to your thighs, and feel the stretch of your back. After holding for 15 seconds, return to the initial posture and proceed in the opposite direction.
3. Bow style
Lie flat on the ground, gently touch the ground with your chin, and look at the ground with your eyes. Adjust your breathing, bend your calves, and hold your ankles from the outside with both hands. Inhale and force your waist to lift your upper body off the ground, feeling the back waist stretched. If possible, squeeze your buttocks, use both hands, pull your legs, lift your thighs off the ground, the whole body is like a stretched bow. Tilt your head back slightly and keep your eyes open.
4. Swan style
Kneeling position, with thighs and calves at 90 degrees. Keep your head, neck, and spine in a straight line. Look at the ground between the palms. Inhale, press down on your back, press your abdomen to the ground, press your shoulders down, and push your chest out. The head is tilted back and the buttocks are tilted up to form a downward arc with the back, so that the waist and back muscles are squeezed. Exhale, arch your back, move your lumbar spine in the opposite direction, lower your head, and try your chin to lean towards your chest, so that the whole body will form an upward arc and feel the stretch of the muscles of the lower back.
5. Cat stretch pose
Kneeling position, with thighs and calves at 90 degrees. Raise your head slightly and look straight ahead. Place the palms of your hands together, 90 degrees to the forearm in the opposite direction, with your little thumbs together, and your palms on the ground. Bend the elbow slightly so that the elbow is supported under the ribs. At the same time, slowly move the center of gravity forward. Touch the forefoot on the ground. After adjusting your breathing, force your waist and move your center of gravity forward. Slowly straighten your legs backwards and lift your body off the ground.

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