1, straight leg hard pull
Initial posture: open your feet, shoulder width or slightly narrower, bend your straight legs forward, and hold the barbell bar on the ground with both hands, with the holding distance slightly wider than the shoulders. ?
Short-distance action: Hold the barbell with both hands, pull up its straight arm with force at the waist and back until the upper body is completely straight, then slowly return along the original road and repeat. ?
Action points: straight legs are required without bending legs, straight waist and no bow. Due to the heavy weight of hard pulling, it is forbidden to jerk at the beginning to prevent injury to the waist.
2. Goat stands up
Initial posture: Lie prone on the goat support or jumping box, with the upper body naturally drooping, feet fixed on the support or pressed by others, and hands holding the head. ?
Action process: contract the back muscles, make the upper body arch up and down, stop for a minute at the apex, and then slowly return along the original road, repeat. ?
Action points: the action speed should be even, and you can't go up and down suddenly. When you bend over, you should tighten the muscles in your back as much as possible. When you have strength, put your head in your hand. When you have no strength, you can put your hands behind your waist.
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Practice method of waist flexibility:
1, leaning forward: mainly used to practice the ability and flexibility of waist forward movement. Specific methods: stand with your legs together, knees clasped, hands clasped with fingers crossed * hips kept straight, hands raised, and heart upward. Then the upper body bends forward, the palm presses down on the ground as far as possible, the knees are straight, the hip joints are flexed, and the back is fully extended.
Loosen your hands, bend your elbows from both sides of your feet with your hands, hold your heels tightly so that your chest is close to your legs and your back is fully extended. Relax and stand up after a while. You can also turn your waist left and right when your hands touch the ground, and your palms touch the ground outside your feet, which increases the flexibility of turning left and right when your waist is stretched.
2, waist back: mainly used to practice the flexibility of waist and back movements. Specific methods: step by step. In practice, one leg is supported and the other leg swings backwards and upwards. At the same time, the arms are straight, and the L-shaped body bends backwards to swing backwards, so that the back is fully compressed and the front of the lumbar spine is fully extended.
3, rotation: mainly used to practice the left and right rotation range of the waist. Specific play; The feet are slightly wider than the shoulders, the arms naturally hang down on the rest side, tilt forward with the hip joint as the axis, and then rotate clockwise or counterclockwise with the waist as the axis. At the same time, the arms circle clockwise or counterclockwise with the upper body to increase the amplitude and intensity of waist rotation.