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What exercise can exercise the waist?
What exercise can exercise the waist?

Do you know which sports can exercise your waist? The waist is the key part to support the human body, but modern people will have some problems of lumbar muscle strain, so we should pay more attention. I collected and sorted out the information about which sports can exercise the waist for everyone. Let's have a look.

What exercises can exercise the waist 1? In terms of exercise, thin people should do moderate aerobic exercise, and the weight of equipment should be medium load. Work and rest schedules can be practiced three times a week (1 every other day, 1 time), ranging from 1 to 1 half an hour each time. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Generally speaking, each group should be able to complete 8 to 15 times in succession. Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent.

Waist flexion and extension: Stand with your feet shoulder width apart, hands akimbo, and prepare for posture. Then do full waist flexion and extension four times, and try to relax the waist muscles during exercise. The waist rotation posture is the same as before. The waist rotates clockwise and clockwise once, and then rotates from slow to fast, from big to small, clockwise and counterclockwise eight times. During the "flying swallow" exercise, you can lie prone on the bed, remove the pillow, hold your chest with both hands, slowly raise your head behind your back, let your head and chest leave the bed surface, straighten your knees, and force your thighs to leave the bed surface for about 5 seconds, then relax your muscles, lie prone on the bed again, rest for 3-5 seconds as a cycle, and then exercise. Step by step, generally do 20-30 at a time, and practice 1-2 times a day. This method is commonly known as "Little Swallow". For people with weak waist muscles or obesity, the above methods are laborious, and some alternative methods can be adopted. For example, it is easier to just raise your head and chest, and don't raise your lower limbs.

The above is the exercise that I introduced to you to exercise your waist. Do you know the key points of waist exercise? I suggest you take more exercise and exercise your waist muscles, but you should exercise enough. At the same time, we should eat a reasonable and healthy diet, eat more foods containing protein, drink more water, and supplement more fruits rich in vitamins.

What exercise can exercise the waist? What exercise can exercise the waist muscles?

First, swallowing exercise.

After getting up every day, lie prone on the bed, straighten your hands (to the top of your head), stick your chest and face on the bed, and slowly tilt your hands, head, chest and feet upward to form a tilted boat shape, and then slowly return to the bed. Repeat 10 times a day, which is very useful for enhancing the vitality of lumbar muscles.

Second, arch bridge practice

Lie on your back, put your hands on your ears, use your head, hands and feet at the same time to arch your waist into a bridge, keep it for a while, and then slowly return to your supine position. This action can not only exercise the waist, but also make all sections of the spine bear the force evenly. Long-term exercise can achieve the effect of preventing and treating spinal diseases. (see attached figure). After several days of exercise and sticking medicine, the attack finally stopped, or just a slight feeling.

Third, mountaineering.

Mountaineering can exercise the strength of thigh muscles and lumbar muscles, but overwork will increase the burden on the lumbar spine. When climbing a mountain, you should try to avoid the mountain road with large slope angle, and you should not carry heavy objects when climbing a mountain. When climbing a mountain, the abdominal muscles are deliberately exerted, and the knee joint is slightly flexed.

Fourth, brisk walking and jogging.

When doing these two sports, you should wear elastic sports shoes, hold your head high and exercise for about 30 minutes every day or every other day. It is suggested that patients with lumbar degenerative diseases such as fast walking after lumbar surgery and lumbar muscle strain should limit their activity time and stop their activities immediately once they have symptoms of low back pain.

For the exercise of lumbar muscles, it is actually necessary to strengthen physical exercise. If more serious patients can also be treated with ointment, the effect will be faster. At the same time, it will be better to eat some food that tonifies the waist. Pay attention to moderate exercise when exercising, and don't use too much force, which will lead to muscle strain, so exercise will be counterproductive.