There is also an intensive school, that is, the more important the body parts, the more exercise is needed to make these parts more powerful and adaptable, thus making them healthier.
The two factions can't say who is right or wrong, mainly depending on your specific physical condition. For example, for people with waist injuries, rest is more appropriate, and poor exercise may aggravate the injury. For people with healthy waist, rest will let the waist in and out, that is, you will get sick. Exercise in the morning and evening, and don't twist your waist down the stairs.
Today's content is aimed at the second intensive school. It is right to strengthen this idea, but the training method must be clear. When exercising your back strength, you should choose the right method, otherwise your exercise will destroy your waist, not strengthen it.
Today, I mainly share four kinds of waist exercises. I believe this article can help you determine the weak points of your waist strength, so as to better exercise your strong waist strength.
Hanging the waist is the contraction of the waist in the state of reverse bow. This kind of power is difficult to get started, and it is his weakness for many people.
But after practicing this movement, your balance ability will be stronger, your back and back will be better supported, and your body posture will be improved, which has obvious effect on hunchback problem. From easy to difficult, you can advance like this.
Hip bridge
Hanging waist handstand
bend down
Waist absorption is the contraction force of the waist in the extended state. This method must be familiar to everyone. Such as barbell paddling and hard pulling, you will use a lot of waist absorption.
Waist suction can enhance the support of the waist, which is a very common way of exerting force on the waist. Is it common to bend over to work? Therefore, the waist-sucking action must be practiced and strengthened, and it can be promoted from easy to difficult.
Good morning. Bend forward
Support group
Suspended leg lifting (static)
Standing looks similar to hanging waist support, except that hanging waist pays attention to support, while standing pays attention to dynamic strength of waist. For example, when wrestling, you need the strength to stand.
Standing is mainly aimed at the explosive force of the waist, that is, dynamic strength, which is suitable for the dynamic movements of the waist, such as wrestling mentioned above, as well as martial arts movements such as somersaults and playing carp. It also requires strong standing strength and can be advanced from easy to difficult.
raise
Goats stand up.
Reverse goat standing
For many players with waist injuries, the three waist exercises mentioned above are too difficult and easy to get hurt. Then you can support the training statically.
The advantage of flat support is that the burden on the waist is less, and the synergy between the waist, abdomen and legs is higher, so the chance of injury is very small. Specific advanced can refer to the following methods.
Platform entry
Straight bridge support
Tiebanqiao
The above summarizes 12 fitness movements, but in actual training, you should refer to your own ability and choose three or four movements with corresponding difficulty for training. Don't finish training at one time, and don't be overtired in waist training. Pay attention to this.
Author: tenacious fitness