The human body has five lumbar vertebrae, each of which consists of an anterior vertebra and a posterior vertebra. The inner edge of the spine is arched, and the spine and the posterior edge of the spine enclose vertebral foramen, and the upper and lower vertebral foramen are connected to form a spinal canal, in which there are spine and nerves. The part where the two are combined is called intervertebral disc. With the increase of age, the intervertebral disc gradually loses its elasticity and shock absorption function, and the ligament wrapped around the intervertebral disc becomes fragile and easy to tear. The gelatinous part of cartilage, that is, the center, began to lose water and began to shrink. Constitute the degeneration of intervertebral disc. Therefore, at the beginning of fitness, we must pay attention to protecting the lumbar spine to prevent the already fragile lumbar spine from getting worse.

Many exercises are not friendly to the lumbar spine, and the most common exercise is sit-ups. First of all, don't say that sit-ups can't exercise the abdomen. Secondly, many people have the habit of breaking their necks in order to do more sit-ups, which has a very bad influence on the cervical spine. The second is to do standard sit-ups and keep the upper body straight, but many people can't do this. Instead, they should bend down and roll up their upper body, which really stimulates the abdomen better than keeping your upper body straight, but it is not good for the waist. Therefore, it is recommended to roll the abdomen better, which will not cause waist injury, because the waist will not leave the ground when rolling the abdomen.

The second action is similar to flat support, abdominal muscles and push-ups, because irregular operation has a great burden on your lumbar spine. We should use gluteus maximus to straighten our body and straighten our back and waist at the same time, instead of carrying the whole waist, so that most of the weight of the whole body and legs is borne by the waist. Therefore, when we do flat support, we must achieve the following state.

Secondly, as long as the spine is not in the middle position, the load on the waist is very heavy, and there are some bending movements, such as birds, bending over and rowing. Heavy weight training is to shake the body with help, possibly bending the spine unconsciously. At the same time, try to avoid looking up, so that the spine can really be in a neutral position, because the cervical vertebra is also a part of the spine.