Is waist twisting device good for low back pain?
Scientific waist twisting exercise is beneficial to low back pain.
Proper and scientific waist twisting exercise is helpful to strengthen the muscle strength of the waist and abdomen, improve the flexibility and flexibility of the lumbar spine and hip joint, stretch and relax the waist muscles, and can relieve people with low back pain.
Excessive use of waist twisting device is not only not good for low back pain, but also may aggravate the pain symptoms.
How to use waist twister correctly
The waist twisting device can strengthen the strength of the waist and abdomen and activate the muscles, joints and ligaments of the back. From the perspective of traditional Chinese medicine, large-scale waist twisting activities can dredge meridians, promote the smooth flow of qi and blood, and strengthen the waist and kidney. therefore
When exercising, stand on the waist twister with your feet about shoulder width, hold the handrail with both hands, and keep your upper body slightly forward. The muscles of the waist and abdomen contract, and the resistance generated by fixing the upper body with both hands makes the lower limbs rotate left and right. When turning the waist, the upper body should always be upright and the lower abdomen should be as tight as possible.
Waist twisting exercise belongs to muscle endurance exercise, which is biased towards aerobic and flexibility training. It should be low-intensity exercise, 57 times a week, 34 groups each time, 2030 times in each group.
This instrument is very easy to use, but if you don't exercise properly, it will cause sprained lumbar muscle ligament and even lumbar disc herniation. Therefore, it is necessary to pay special attention to emphasizing the large-scale slow twisting of the waist during exercise, and it is strictly forbidden to carry out inertia twisting quickly. In addition, if abdominal pain occurs during exercise, you can slow down the pace or reduce the amplitude, and if the symptoms are serious, you can stop exercising.
What should I pay attention to when losing weight with a waist twisting machine?
Leg twist 45 degrees
When twisting the waist machine, the left and right feet twist 45 degrees and the body rotates 90 degrees, ensuring better exercise to all parts of the body and seeing the weight loss effect faster.
Lumbar and abdominal rotation 180 degrees
In the exercise of waist twisting machine, the most important thing is that the waist can be twisted by 90 degrees from left to right and rotated by 180 degrees, so that the waist and abdomen movements with a large amount of exercise can reduce the fat of the waist and abdomen more quickly.
Coordinated arm movement
In the movement of the waist twisting machine, the arms also need to be waved in coordination, which can not only help the body maintain balance, but also increase the effect of burning fat.
Multidirectional twisting
In the process of waist twisting machine, don't just swing from side to side, you can increase the twisting in many directions, such as up and down twisting, back and forth twisting, which can help you exercise more body parts and strengthen the fat burning effect.
It is best to exercise 3-5 times a week and lose weight with a waist twisting machine.
Whether you want to keep fit or lose weight, you should exercise at least 3-5 times a week, that is, exercise with a waist twisting machine 3-5 days a week, so as to have an exercise effect.
The waist twisting machine loses weight for more than 30 minutes at a time.
If you just want to exercise through the waist twisting machine, twist your waist for 3 groups of 5- 10 minutes at a time, and take a break for a few minutes in the middle;
If you want to lose weight through a waist twisting machine, you should twist your waist for at least 6 groups at a time, each group lasts for 5- 10 minutes, and rest for 5 minutes at intervals.
The waist twisting device is suitable for middle-aged and elderly people and the disabled.
The waist twisting device is suitable for obese people, those with more fat accumulation in the waist and abdomen, those with insufficient abdominal muscle strength and those with chronic lumbar muscle strain. Not suitable for children and the elderly, not suitable for patients with active liver disease, nephropathy and acute lumbar muscle injury, and it is strictly forbidden to use this instrument for those with severe spinal deformity.