There is no equipment for training waist muscles.
1, bend over sideways to practice
Stand straight. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row
Step 2 bend your legs
Keep your arms flat on the ground in supine position, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times.
3. Lift your legs and abdomen.
Mainly to develop lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times.
4. Sit down and bend your body.
Mainly aimed at the development of upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet can never touch the ground.
5. "Cycling" exercise
In supine position, bend and stretch your legs in turn, imitating the action of pedaling a bicycle, which is fast and flexible, and the flexion and extension range is as large as possible. For 20 years? 30 seconds.
Step 6 twist your waist
Hold the handle with one hand or pull a certain weight, do waist twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.
Skills of lumbar muscle exercise
1, lie flat
The way to lie flat is to lie on your back, with your palms flat on the floor and your knees bent at right angles. Exhale at the same time, put your thighs on your chest, then lift your feet, slowly straighten your feet for 5 seconds, and make your ankles at right angles, and repeat for 8~ 10 times.
2. Permanent legislation
Standing legislation means standing with your feet apart and shoulder width apart, with your knees slightly bent, your right foot lifted horizontally with your hips, then straightening your back muscles, and then lifting your left foot synchronously, repeating 8~ 12 times.
3, pendulum action method
The specific method of pendulum action is to put your hands on your hips, lift your right foot to the outside of your thigh 35, then swing your right foot to the left for 2 seconds, and repeat it for 8~ 10 times.
4, the bow before the archery.
In archery, you should put your hands on your waist, step your right foot forward with your eyes, and keep your back straight. Take a deep breath and return to your original position. Repeat 8 ~ 10 times. Pay attention to the knee bending of the right foot not to exceed the toes to prevent knee injury.
5, iliopsoas muscle slimming method
The slimming method of iliopsoas muscle means that no matter what you do, don't hold your breath and pay attention to breathing slowly and naturally. If you combine several movements, the effect will be better.
The wrong way to exercise lumbar muscles
1, toe-in detection
Toe detection in upright state is a common warm-up exercise. For friends who immediately engage in strenuous sports such as running, swimming and ball games, this action can stretch muscles and ligaments and avoid accidental injuries during sports. In addition, bending over often will change the amount of blood returning to the heart, so that the heart can enter a state of movement as soon as possible.
However, for patients with chronic low back pain, this kind of exercise will increase the burden of lumbar vertebrae and intervertebral discs, overstretch the inflammatory muscle ligaments at the waist, and even cause injuries. This kind of exercise should be avoided as much as possible.
2. Little Yin Fei
Yin Fei Jr. is probably the most popular back muscle exercise method in China. It is simple, easy to remember and practical. At the same time, exercise the muscles of neck, shoulders, back, waist, buttocks and legs. For healthy people, it is a very good choice to maintain the muscle strength of the back body.
However, this action is not easy to do, especially for patients with chronic low back pain, whose waist muscles are insufficient. When trying to complete the doctor's request of "completely lifting the head and limbs out of bed", it is easy to strain the muscles, which is not worth the candle.
Step 3 sit-ups
Sit-ups are a good way to cut off your belly and outline the vest line. During exercise, the muscles of the back and waist move together, giving people the illusion that the abdominal muscles and back muscles move at the same time.
In fact, sit-ups require the exerciser to bow his back, which will exert great pressure on the spine; The lever force generated when sitting up will compress the lumbar intervertebral disc and even induce disc herniation.
Patients with chronic low back pain with weak waist strength should pay more attention!
Step 4 raise your legs
Double leg lifting exercise in supine position is a common method to exercise "core muscles", especially abdominal muscles. For healthy people with strong muscles, lifting your legs can relieve lumbar muscle fatigue and relieve pain.
Similar to sit-ups, friends with chronic low back pain have worse pain and even muscle strain during exercise because of their weak strength to stabilize the lumbar spine. People who have seen the method of practicing waist muscles without equipment will also see: