Causes of lumbar injury caused by steel plate support
The main reason is that the posture of the flat support is wrong!
Plate support exercises the strength of the abdomen. Many people don't feel the strength of the abdomen, but use the strength of the arm or waist instead. In order to pursue the length of time, there will be a problem of waist collapse. More pain. Not only did I not exercise my abdomen, but I also injured my lumbar spine.
The essence of flat support is that the body is parallel to the floor and the abdomen is tightened, and the effect of fitness is achieved by constantly stimulating the abdomen. Blind training with incorrect posture will not only fail to achieve the effect of fitness, but also cause harm to the body. Replacing the strength of the abdomen with the strength of other places is also a kind of harm to the body. Over time, the problem of low back pain will disappear, and it may even lead to lumbar injury!
Correct steel plate support to protect lumbar spine
From the kinematics point of view, practicing flat support can shape the waist and abdomen lines and achieve stability through the posterior multifidus muscle. The posture standard of plate support can make the body more peaceful, thus protecting the lumbar spine; In addition, the transverse abdominis and multifidus muscles adjacent to the spine are the main core muscles of the trunk, which play a key role in the stability of the body. These muscles are exercised, and the lumbar spine is supported more favorably, which can avoid many injuries. ? .
Correct action of printing plate support
People's head, shoulders, back, hips and legs are all on the same plane. Keep the upper arm and trunk at 90 degrees as far as possible, and put the two toes together to reduce the support area. The difficulty of choosing kneeling on one knee is the tightness of knees, the difficulty of landing on tiptoe, and the strength of waist and abdomen.
Remember four key points: keep your body in a straight line from head to toe; Feet are shoulder width apart; Hips should not exceed shoulders; Shoulders over elbows.
Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes naturally drooped, and look at the ground about 30cm in front of fingers to keep breathing evenly. Put your palm directly under your shoulders, so that you can exercise your triceps and chest muscles at the same time without putting pressure on your shoulders.
Flat support looks simple, but it needs a certain degree of bones and muscles in arms, wrists, shoulders and waist. If you have shoulder, waist and back pain recently, you'd better not do this exercise. People with a history of wrist ligament injury, tennis elbow, shoulder pain, scapulohumeral periarthritis and shoulder dislocation may aggravate their symptoms if they are unwilling to exercise. In addition, people with lumbar disc herniation or lumbar muscle strain should consult a doctor before considering trying exercises such as flat support, sit-ups, and waist and abdomen sit-ups.