When we exercise, we must learn how to protect our muscles and always put health first. Nowadays, many friends prefer to exercise their abdomen in order to have strong and beautiful abdominal muscles. Obviously, we will definitely use the strength of the waist when doing abdominal exercises, and often improper use of the waist will hurt the waist, which is very uneconomical for us.
The waist is a very weak part of the human body. If you are not careful, you will be injured and it will take a long time to recover. It is very important to protect the waist for friends who exercise every day. Below, I will tell you how to protect your waist to exercise your abdomen.
First, pay attention to warm-up.
Before exercising abdominal muscles, it is necessary to carry out necessary warm-up exercises. Warm-up exercises at the waist are easily overlooked. In fact, there are many actions that can be used to warm up the waist. For example, turn around the waist, turn left several times and turn right several times, land with straight legs, stretch exercises on the side of the body, lunge exercises on the upper body, etc. , can effectively warm the waist, waist warming time can be controlled in about ten minutes. Jogging before warm-up can improve warm-up.
Second, attention.
When exercising abdominal muscles, we will exert our strength on the waist from time to time, which will not only greatly reduce the exercise effect on the abdomen, but also damage the waist. Therefore, when practicing the abdomen, it is mainly necessary to let the abdomen exert its strength, and the waist only plays a driving and auxiliary role. If the waist is not well controlled, it is suggested to do low-intensity transitional exercise or pad something under the waist to raise the waist and reduce the exertion.
Third, increase the exercise of waist muscles.
If you want to protect your waist better, you must make your waist stronger. This is the most fundamental. If you have more muscles in your waist, you can prevent injuries well. You can use dumbbells or barbells to pull hard, push yourself up, bend sideways, climb stairs and exercise your waist. It is recommended to exercise the waist once a week. The amount of training should be reasonable, otherwise it will be a burden to your waist.
Fourth, stretch and relax.
After abdominal exercise, you must stretch the abdomen and waist to relax the stiff waist muscles and slow down the fatigue of the waist. The waist is a very important part. I hope the above points can help you protect your waist.