Many times, we often feel that our backache is caused by not paying attention to sports problems. Especially for friends who expect to sit in the office for a long time, this situation will be more obvious, and it is easy to accumulate fat at the waist. Next, let's learn some waist fitness methods.
Waist fitness exercise 1, legs open, flexion and extension, shoulder width, hands akimbo, and then do full waist flexion and extension 5~ 10 times each. Try to relax your waist muscles during exercise.
Turn your hips, swing your legs apart, slightly wider than your shoulders, put your hands on your hips and breathe evenly. With the waist as the central axis, the buttocks rotate horizontally clockwise first, then counterclockwise as well, with the speed from slow to fast and the rotation range from small to large, and so on 10~20 times. Pay attention to the fact that the upper body should be basically upright, the waist should move with the rotation of the crotch, and the body should not lean forward and backward too much.
2, alternately tap the legs open, shoulder width, legs slightly bent, arms naturally drooping, more than half a fist. Turn left waist first, then turn right waist. At the same time, the two arms naturally swing back and forth with the left and right rotation of the waist, and with the power of the swing, the hands alternately beat the back and abdomen in tandem, and the strength can be determined as appropriate, for about 30 times in a row.
3. When climbing, the whole body is upright, hands are relaxed, and legs can be slightly separated. Raise your arms first, then lean back, and try to reach the maximum backward. Pause for a moment, then bend forward, move your hands down, try to touch your feet, pause again, and then return to your original position. You can do 10~ 15 times continuously. Be careful not to cross your legs when you bend forward, otherwise the effect will be bad. Old people or hypertensive patients should move slowly when bending over.
4. Waist fitness exercise and kidney fitness exercise
The spine is the fulcrum of fitness exercise, and the waist is the key part of this fulcrum. ? Therefore, regular exercise of the waist can tonify the kidney, maintain the coordination ability of the spine, and promote the blood circulation system of the abdomen and pelvis, which is very helpful for improving the stomach and intestines.
Waist fitness exercise 1, lateral flexion. Your feet are shoulder width apart, put your hands on your waist and put your thumb in front. Bend your upper body to the left as far as possible before closing your four fingers until you can't bend it any more, then bend your body to the right, and do it 15 times each.
2. Bend over. (Same as above) Touch about 10 cm below the umbilicus, then lean forward and backward as far as possible, and do 15 times each. Be careful not to bend your legs.
3. twist. (Same as above) Breathe in by releasing pressure all over the body. Of course, relax your arm and press it under your armpit, and give in with one punch. Then the legs bend slightly, the human body slowly turns left, the center of gravity moves slightly to the left leg, and then slowly turns right. Change up and down 15 times as the center of gravity moves slightly to the left foot.
4. shake it. (Same as above) The upper body and legs remain basically motionless, and the buttocks turn clockwise from left to right and then from right to left and then from right to right in the opposite direction, each 15 times.
5. Push-ups. Straighten your legs together, lie flat on the bed (wooden bed is suitable), without hand support, and only rely on waist energy to make your upper body sit straight. Put your hands into your waist, with your thumb in front and your four fingers in front, and continue to lie flat 15 times. If the elderly have a difficulty coefficient, they can reduce the medicine.
To sum up, waist fitness exercise can help you exercise your waist muscles and relieve waist pain, and these actions can be done anytime and anywhere, which does not mean that you must go to the gym or attach some fitness equipment. This is a very simple method.