In front of women, men like to show off their muscles whenever they have the opportunity, especially their well-defined abdominal muscles; while in front of men, what men like to talk about most is how strong they are, especially their waist strength. Why, I believe all men understand. Today, the editor will not be too long-winded, but will bring you the methods to build strong psoas muscles and make men more confident.
Action 1: Lunge Cross Squat
Action process: Put a moderately heavy barbell on your shoulders, stand with your legs open, and shoulder level Width; step back with your right foot, wrap it around the back of your left leg, make your steps as wide as possible, squat with your legs crossed, and bend your right leg with the knee almost touching the ground. Hold the squat for 2-3 seconds, return to the action, and do 8-10 times for each leg in one set, and do 3-5 sets.
Key tips:
Always keep your abdomen and chest raised, do not loosen your waist and arch your back, and maintain the stability of your center of gravity during the crossing process.
Action 2: Small sideways jump while holding the ball
Action process: Stand with your legs together and hold a basketball or medicine ball in front of your chest. Bend the body forward and bend the knees, step out the right foot to the right, move the left leg up quickly, and turn the body to the right. When the right foot lands smoothly, the ball in both hands is also on the right side of the right foot; the left leg is on the right After your legs land on the ground, continue to step out to your left side and land on the ground. Your body also turns to the left, and the ball reaches the left side of your left leg. Do 8-10 times for each leg in one set, 8-10 times.
Key tips:
There must be a certain rhythm when crossing your legs and breathing smoothly. Keep your body bent forward throughout the entire process and look ahead.
Warm reminder: The above two actions may seem simple, but they require time and effort every day. Only ten minutes of exercise can achieve better results. The most important thing to achieve your fitness goals is persistence. Everyone knows this, but how many of you can really persist? a.