1, preparation stage
Practitioners need to do enough warm-up exercises to avoid problems such as muscle strain caused by sudden and strenuous exercise. Warm-up exercise can include easy aerobic exercise, stretching exercise and so on.
2, the basic action
After the warm-up, the practitioner can start the lower back exercise. First, the practitioner needs to stand with his feet shoulder-width or slightly wider, and then bend backward slowly, with his hands straight and touching the ground, forming an inverted V-shape.
3. Balance control
Practitioners need to keep the balance of the body when performing lower back movements, especially the muscles of the waist and abdomen should be kept tight to maintain the stability of the body.
4. Breathing coordination
When completing the lower back movement, the practitioner needs to cooperate with breathing. Generally speaking, inhaling when bending back and holding your breath while keeping your posture are helpful to improve the balance and stability of your body.
5, gradually increase the difficulty
After the practitioner has mastered the basic lower back movements, he can gradually increase the difficulty of the movements, increase the movements of his hands or increase the torsion of his body.
Matters needing attention in lower back movement
1, safe
Pay attention to safety when doing back movements. You need to do enough warm-up exercise before you start to avoid muscle strain caused by sudden and strenuous exercise. In the process of practice, we should pay attention to the balance and control of the body to avoid falling or being injured.
2. Correct posture
Pay attention to the correct posture when doing the lower back movement. Keep your body upright and balanced, keep it stable and natural when bending over, and don't twist or bend your body excessively.
Step 3 gradually increase the difficulty
When doing the lower back movement, don't try too complicated movements at first, but gradually increase the difficulty. After mastering the basic movements, you can gradually increase the difficulty and complexity of the movements.
4. Pay attention to breathing.
Pay attention to the coordination of breathing when performing lower back movements. Inhale when bending over and hold your breath when maintaining posture, which helps to improve balance and stability.
Step 5 take a proper rest
Pay attention to proper rest and relaxation when performing lower back movements. In the process of practice, if you feel tired or uncomfortable, you can rest or reduce the intensity and frequency of practice appropriately.