Bad waist is a nightmare! In autumn and winter, did you have lumbar problems again? If you don't pay attention to exercise and fitness methods in autumn and winter, the risk of injury will increase. Waist is simply too important for men. Therefore, you must take good care of your lumbar spine during fitness and exercise. Next, I want to share with you the movement to protect the lumbar spine!

How to exercise if the waist is not good

Warm up before exercise

Warm up and exercise before exercise. The lower the temperature, the longer the preheating time. Waist warm-up exercises include rotation, body forward flexion, body lateral flexion and body backward flexion. It is best to warm up the whole body, such as walking slowly on the treadmill for 5 minutes to feel the warmth of the body.

Waist exercise

waistband

It is best to wear a belt when doing strength training. Of course, anaerobic exercise such as running is not necessary. A belt with metal sheets can provide maximum support for your waist.

What if the waist is not good?

Lock the waist

Locking the waist is a key skill to prevent injury during fitness. You have to straighten your back and imagine that your lumbar spine is locked and cannot bend or rotate. Bend your cross to lean over, not your waist, when pulling and other actions require leaning over.

How to exercise lumbar vertebrae

Strengthen the core strength

When doing movements, strong core strength can support and protect the lumbar spine from injury. Plate support is a good way to exercise core strength, so is sit-ups. Besides, doing Swallow pose has a special exercise effect on your back.

Waist exercise

Post-exercise stretching

Don't leave immediately after exercise. Remember to stretch the waist, back and ligaments. Actions include warm-up, turning, leaning forward, sideways, leaning back and so on. Stretching can also help you relax the muscles in your back and prevent lumbar muscle strain.