Title: What exercises to exercise both sides of the waist? 10-day hot topics and scientific guides on the entire network
Recently, waist exercise has become one of the hot topics of fitness on the Internet. The following is a compilation of relevant content on waist training that is highly popular across the entire network in the past 10 days (as of October 2023). Combined with scientific exercise suggestions, it provides you with structured data and practical solutions.
1. Top 5 popular waist training topics on the entire network
| Ranking | Topic keywords | Popularity index | Main Platforms |
|---|---|---|---|
| 1 | Side plank challenge | 985,000 | TikTok, Xiaohongshu |
| 2 | Russia's rotation error correction | 762,000 | B station, Zhihu |
| 3 | Kettlebell side curve training | 634,000 | Keep, Weibo |
| 4 | Waist shaping diet | 589,000 | Go to the kitchen, Douban |
| 5 | Office waist stretch | 421,000 | WeChat video account |
2. Scientifically exercise the 5 golden movements on both sides of the waist
According to the National Fitness Guidelines of the General Administration of Sports and the recommendations of sports medicine experts, the following movements can effectively strengthen the oblique abdomen and square lumbar muscles:
| Action name | Training area | Number of groups × number of times | Things to note |
|---|---|---|---|
| Side plank support | Oblique abdomen/cube lumbar muscle | 3 sets × 30 seconds | Keep your body in a straight line |
| Standing dumbbell sideways | Oblique abdomen | 4 sets × 15 times/side | Control the fallback speed |
| Cross curls | Oblique abdomen | 3 sets × 20 times | Avoid neck force |
| Barbell rotation | Square lumbar muscle | 4 sets × 12 times/side | Fixed pelvic position |
| Dangling side leg lift | Lower abdomen/side waist | 3 sets × 10 times/side | Avoid body swing |
3. Analysis of common misunderstandings in waist training
According to the live broadcast data of fitness coach @Wang Tiezhu, the three most common mistakes in waist training:
1.Over-pursuing weight-bearing: The waist muscles belong to the endurance muscle group, and the principle of "small weight and multiple groups" should be adopted. Large weights can easily lead to lumbar spine damage.
2.Ignore the warm-up session: The waist rotation warm-up can increase the training effect by 40%. It is recommended to do a 5-minute cat-cow style + lateral rotation warm-up.
3.Action compensation problem: 63% of fitness students have hip compensation. It is recommended to touch the target muscle with your hands during training to ensure correct exertion of force.
4. Comparison of popular waist training plans across the network
| Plan Type | Training frequency | Applicable groups | Popularity index |
|---|---|---|---|
| 21-day side waist challenge | 5 times a week | Primary fitness | ★★★★☆ |
| HIIT waist and abdomen strengthening | 3 times a week | Intermediate fitness | ★★★★★ |
| Special equipment training | 2 times a week | Senior fitness practitioner | ★★★☆☆ |
5. Expert suggestions and precautions
1.Step by step principle: It takes 48 hours to recover the waist muscles. It is recommended to train the next day, no more than 4 times a week.
2.Dietary coordination: Protein intake should reach 1.2-1.5g/kg body weight, and at the same time, the intake of refined carbohydrates should be controlled.
3.Pain warning: If radioactive pain or morning stiffness occurs, you should stop training immediately and seek medical examination.
4.Comprehensive training: Waist training should be combined with core stability exercises, and basic movements such as dead insects are recommended.
According to the recent trends in the network-wide fitness topics, scientific and effective waist training methods continue to attract attention. It is recommended that trainers choose appropriate training plans based on their own situation, and obvious results will be seen after persisting for more than 3 months. Remember to stretch before and after training to protect lumbar health.
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