Detailed introduction to the method of stretching lumbar square muscle

We will do some stretching exercises before and after fitness. Of course, this is also very beneficial to people, but during stretching exercises, the stretching exercises of each body part are different, so you should pay attention when choosing. So, what is the stretching method of the square muscle of the waist? Let’s learn about the stretching method of the square muscle of the waist!

　　　Staying method of the square muscle of the waist

　After practicing high-intensity and heavy weight, our muscles are very tense. In order to avoid the negative effects of anaerobic exercise, we need to relax our muscles. , Therefore, you can do some low-intensity crunching exercises, and hip bridges to stretch the cube muscles. If you just want to stretch the cube muscles, you can choose a lie on your side, then gently twist your body, and stand on the wall and bend on your side, etc., which can effectively stretch the cube muscles.

　　　　　　　　　　　　　　　　　　　1. Goat stands up

　　　　The body is prone to the instrument frame, keeping the body naturally bent down and feeling the lower back stretching (bend down naturally according to the personal physical condition) , cross your hands in front of your chest. Then concentrate the strength of the lower back muscles to lift up your upper body, keep your upper body parallel to the ground, stop for a while, and then slowly restore to the starting position.

2. Turn the hips and rotate

2. Stand up your legs, slightly wider than your shoulders, put your hands on your hips, and breathe evenly. With the waist as the central axis, the hips first turn clockwise, and then rotate horizontally, and then turn the same counterclockwise. The speed is from slow to fast, and the rotation range is from small to large. Do this repeatedly 10 to 20 times each.

3. Climb your feet with both hands

Relax the whole body upright, and the legs can be slightly apart. First raise your arms up, then lean your body, try to reach the maximum degree of leaning back. Stop for a while, then bend your body forward, move your hands down, let your hands touch your feet as much as possible, then stop, and then restore your original position. You can do it 10 to 15 times in a row.

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