This surprised him with training experience, because it took several months of treatment and active rehabilitation, and the training had to start from scratch. The most unacceptable thing is that even life movements are affected, which makes people feel uncomfortable. After listening to his description, it was really chilling, and it also reminded me that "training is a very rigorous thing."
In addition to training may flash to the waist, low back pain, sedentary people should pay special attention. Humans are naturally lazy, and they don't want to stand if they can choose to sit; With the change of working life style, more and more people are nailed to the same position for a long time, and various strange postures emerge one after another; Everyone has long been used to it.
However, sedentary is not necessarily safe. This kind of ethnic group has a high probability of suffering from low back pain or easily flashing to the waist. Because the amount of activity is not enough at ordinary times, the sitting posture may be wrong, and there is a lack of exercise and muscle strength, so that after the activity (such as lifting heavy objects), the back pain is sore and even the back strain flashes to the waist.
After the injury, only by receiving calm treatment, completely improving their bad habits and rejoining sports can they return to normal life. Instead of waiting for the situation to happen, it is better to prevent it as early as possible, strengthen the strength of the lower back muscles and make them work normally. The following three actions can help us.
0 1 load body flexion
In many multi-joint exercises to train large muscle groups, the responsibilities of stabilizing the body and driving are related to the lower back muscle groups. If you can strengthen the muscles here, it will also help you to reduce sports injuries and compensate, and get closer to the ideal action.
Feet are shoulder width apart, knees are slightly bent and fixed (unlocked), and barbells are lifted above trapezius muscle.
Hold your head high, keep your back straight, and push your hips back until you feel tight at the back of your legs.
At the same time, the back should be straight, gradually parallel to the ground and face down.
When you feel that your thighs are tight and you can't go any further, stay at that height.
Then use the power of hip forward push and internal clamp to send the hip forward and return to the starting position.
If you can't grasp the feeling, you can first establish the action pattern with unarmed training.
Put your hand on your ear (or behind your head) and keep the other points the same.
Note: In order to avoid "bending over", the load of doing morning exercises should generally not be too high.
Roman chair, stand up.
It shouldn't be difficult to see Roman chairs in the gym. By stretching on a Roman chair, you can exercise your back chain and strengthen your lower back strength. However, when using this kind of equipment, many people will be excessively depressed and stretch quickly. Please try to avoid this situation.
First, adjust the Roman chair to a suitable height, which is about where the crease of trousers will appear when sitting down. Keep your back tense when you lean over, and feel tense when you stretch your legs. When you return to the starting position, please use the strength of your lower back and hips to send your body back.
You can increase the difficulty of training step by step. Hold your chest with your hands, raise your hands straight above your head, hold the bell board with your hands, and put on a ring elastic belt to increase the resistance.
Bare hard drawing
The biggest difference between deficit hard pulling and traditional hard lifting is that the height of 1-3 inches (wood board and load-bearing board) is increased at the foot, which increases the range of activities. Because of the large range of movements, there are relatively many stimuli to the whole dorsal chain. But if you don't have good mobility and flexibility, it is not recommended that you practice, let alone a beginner.
Stand on the weight plate with your feet shoulder width, let the barbell be close to your calf, and hold the barbell with your hands on your knees. Make sure your back is straight, your hips are pushed back, your shoulder blades are put away, and your core should make you nervous, then pull the bar up from the ground.
When you put down the barbell, you can't let go of your body's tension. Push your ass first, then keep your back upright and let the barbell return to the ground along your thighs. In this process, don't forget to keep the core tight; In order to effectively avoid the sports injury mentioned in the preface.
If you are a beginner, have just left the chair and are determined to strengthen the lower back muscles, you will be advised to practice the Roman chair first. Wait until you are familiar with the movements of the back chain, then join the morning exercise with your bare hands, and then start carrying barbells.
Please poke here for more back muscle training.
In fact, these three movements belong to the classic back chain movements, which are the classic movements to develop back strength. However, it is worth noting that what we require in the action is the active force of the hips and the back of the thighs, and the muscles of the back and back play a stabilizing and auxiliary role. The purpose of doing this is to prevent your spine from overstretching and stretching, which we should pay attention to.