Many men admitted that they are most attracted to a woman's figure by a thin waist. Unfortunately, not all girls are lucky enough to have a slender figure. Therefore, it is necessary to do the "mill" waist exercise daily. It is very simple and effective. But it should not be done for people suffering from a spinal hernia or with a lower back injury.
A familiar option
The classical technique for performing the mill exercise is very simple. Each person at least once in his life performed it.
You need to stand straight, legs apart slightly wider than hips, straighten your knees. For those with "dry" popliteal muscles, the feet can be placed much wider than the shoulders. Stretch your arms and stretch them to the sides. Tilt the torso parallel to the floor. The body and the front of the thighs should form a right angle.
Then it is necessary to inhale easily and, exhaling, touch the fingers of the right palm of the left ankle. The left hand at this time will rise vertically, and her fingers are folded together.
It is very important to keep your knees and back straight during the exercise. It is necessary to turn the body using the abdominal muscles, and not just wave your arms.
To relieve tension from the lower back, you need to tighten the muscles of the buttocks and the back of the thigh. Hand rotations should be gradually accelerated.
We increase the load
Like any other exercise for the waist "mill" will soon become too easy and ineffective. To complicate matters, you can use simple tricks.
As the hamstrings stretch, the feet should be moved closer together. Now you need to touch the ankle not only with your fingertips, but also with your whole palm.
And to further increase the load, it is worth lowering your palm to the floor next to the outside of the foot. No need to pull the shoulder, all movements are performed by twisting at the waist.
"Mill" with dumbbells
For more effective exercises, it is recommended to perform the "mill", taking a dumbbell in one hand.
Take the starting position, raise your right hand with a dumbbell up. The back is straight, legs, buttocks and abs are tense.
Without bending your elbow or wringing your wrist, bend diagonally to your left knee so that your body and hips form a 45-degree angle. The hand with a dumbbell is always at the top, only the torso works.
Bend down even lower and fix your body position for a few seconds.
Increase the dumbbell weight and exercise speed gradually. First, you can perform side bends, and only then
lean forward.
One-leg
The technique of performing the exercise "mill" on one leg involves not only the oblique and straight press, but also the muscles of the legs and buttocks.
To perform the exercise, you must be able to keep your balance well. One leg is pulled up to the chest, and the arms begin to make the usual swings. There is no need to rush, the main thing is to stay on one leg and do twists at the waist.
