Yoga moves to exercise the waist
1, flexion and extension
Open your legs, shoulder width apart, with your hands akimbo, and then do a full waist flexion and extension for 5- 10 times. Try to relax your waist muscles during exercise.
2. Alternate tapping
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. Turn your hips and turn around.
Legs apart, slightly wider than shoulders, hands on hips, breathing evenly. With the waist as the central axis, the hips rotate horizontally clockwise first, and then counterclockwise in the same way. The speed is from slow to fast, and the rotation range is from small to large. Repeat this for 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.
4. Arch bridge type
On the supine bed, your legs bend, with your feet, elbows and back of your head as fulcrums (5-point support), and your hips are forcibly raised, like an arch bridge. With the progress of exercise, you can put your arms on your chest and exercise with your feet and back of your head as fulcrums (3-point support), and you can exercise 10-20 times each time. Patients with cardiovascular and cerebrovascular diseases should seriously practice this action.
5. Climb your feet with both hands
Stand upright and relax, and your legs can be slightly separated. Raise your arms first, then lean back, and try to reach the maximum backward tilt. 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 in a row. 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.
6. Baby style
Action: sit in the thunder and lightning with your fists on your abdomen or sides; Inhale, spread your chest, raise your head, exhale, bend your upper body forward slowly, naturally droop your elbow or put your arms at your sides, and keep your forehead and nose in contact with the cushion surface, and stay for 5 breaths; Inhale, get up slowly, and resume the lightning sitting position.
7. Cat Stretching
Action: Kneel on your knees, one cubit away, hold your hands on the ground, one cubit away from your knees; Inhale, bend over, raise your head, stretch your neck, exhale, arch your back, bow your head, and stick your chin to your collarbone; Keep breathing three times between each inhalation and exhalation. After 10 turn, relax like a baby.
8. Semi-locust type
Action: prone, forehead or chin on the ground, hands clenched, fist heart up, placed in the groin; Inhale, take the waist as the axis, and swing one leg at 45? Or one leg can be placed on the knee or under the outside of the other leg; Hold this position for 5 breaths, put down your legs in turn, do the other side, and relax your abdomen.
The method of exercising waist strength
Sit-ups are very important for men to exercise their waist strength. Everyone can do these actions, but the key is patience and persistence. Not for a day. Give up when you are tired. Insist on doing two or three groups in fifteen groups every day, and the effect is very good.
Twist your waist. Of course, if the waist is overworked and does not exercise, it will cause its fat and injury. Here, I suggest that when you are free, you can twist your waist, let your waist move and improve your waist function.
Turn the hula hoop. This is also true, because twisting the waist usually makes people look uncomfortable and unnatural. So, you might as well prepare a hula hoop at home. At first, the movements will be uncoordinated. After mastering it slowly, you can restore your waist strength by sticking to it for half an hour every day. Bend forward and squat. When exercising, you can also use the process of bending your legs forward and squatting, and you can also exercise your waist strength. Remember to tuck your knees in your hands and then squat down. Different people have a good grasp of the depth of squat, preferably a squat, and then stand up. Repeat this action fifty times.
Touch the ground and lift your hips. This action may be difficult for many people because of poor flexibility. However, you don't have to touch the ground, just keep your hands as close to your feet as possible. Remember, your legs must be upright and not bent, and touching the ground to lift your hips can last for 30 seconds, in a group of actions, 20 times.
Senior horse. Squatting "ma bu" or "ma bu" or "ma bu" can naturally achieve this effect, but people with poor waist strength may not be able to bear it, so I suggest you use your usual "ma bu" or "ma bu" or "ma bu". Advanced "ma bu" or horse stance just look can be weighted on the waist, so that the weight will sag and the waist strength will pick up.
Waist massage. It is also the key to doing a good waist massage. In particular, you can systematically do some waist massage, insist on doing it once a day, or you can remove the jar, let the moisture in your back pull out, and restore good waist strength.
What are the benefits of waist muscle exercise?
Lumbar muscle is very important as the core muscle of human body. Lumbar muscle is one of the important structures to maintain the stability of the upper body, just like a remembered umbrella, which helps to maintain and enhance the stability of the spine. Therefore, it is very necessary to exercise the lumbar muscles.
If a person's lumbar muscle is injured, many lumbar diseases will occur, such as low back pain, lumbar muscle injury, lumbar myofascitis, lumbar disc herniation and so on. Therefore, strengthening the exercise of waist muscles is very important for our health.
There are many ways to exercise waist muscles, and different exercise methods can have different effects. Long-term exercise of waist muscles will enhance the stability of the body and enhance the endurance of the waist. Especially for people with lumbar spondylosis, proper exercise can help treat lumbar spondylosis.
The waist is the core of the body. Exercising the waist can not only strengthen the body, but also enhance the kidney function. For men, it can effectively enhance the strength of the waist and enhance sexual function.
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