Then why do we always hurt our backs? It can only be said that we have not done a good job of waist protection in life or training. Take the hard pulling that people often do as an example, how we inadvertently hurt our waist. Many people want to lift the barbell directly with brute force when doing hard pulling, then their waist will bow, and then they want to keep their bodies straight, so their heads will be raised too high, which will actually hurt our spine.
Then let's take a look at how to protect the waist in most training movements.
First, abdominal training
When doing abdominal muscle training, the waist off the ground is the most likely to cause waist muscle compensation, so in order to reduce the waist load, the waist should always stick to the ground.
In the most common flat-bellied tumbling, if you can't keep your waist on the ground all the time, you can put your feet on a lower bench, which can help us reduce the waist load.
Another way is to lie on the inclined plate and do belly roll. The advantage of this is to reduce the load on the core muscles, but the disadvantage is that it will also reduce the stimulation to our abdomen.
Second, back training.
The back and waist are closely connected, so many reasons for waist discomfort are related to back training, and when the waist is sore, try to avoid training in the lower back.
When pulling down at a high position, we can relax the grip, and the wide grip distance stimulates the upper back more, so the load on the lower back and waist is reduced to some extent.
For beginners, the rope pull-down action can master the movement track and muscle feeling well, which is the best choice for us to practice our back. If you want to reduce the load on your back, you can use kneeling posture.
Third, leg and hip training.
Leg and hip training depends on the waist to stabilize. No matter what kind of squat, if you want to keep your upper body straight, your waist will not be used less, so reduce your waist strength and have the following suggestions.
I recommend you to practice your legs with two kinds of equipment, namely, leg bender and flexion and extension device. Both of these devices can fix our waist and then practice our legs separately.
Squats need a higher waist. We can choose lunges and squats. The lunge squat is different from the lunge squat, which requires a lower waist. But when doing lunges and squats, pay attention to the vertical waist and don't take the overweight dumbbells.
These movements can reduce the load on our waist, so when the waist is uncomfortable, we can continue training.