How to do waist-stretching? Picture teaching videos of waist-stretching

How to do waist-stretching and paddling? Teaching video of waist-stretching and paddling pictures

　　Target exercise area: Target exercise area: erection spinal muscles (lower back)

　　Movement characteristics

　　　Hand-stretching and paddling is a very effective exercise for lower back muscle groups, which can find the training feeling of erection spinal muscles well.

　　Movement description

　　Lying on the mat, the body is in a straight line, inhale and prepare. Completely relax and lying on the floor, with your hands Straighten the arms forward, stretch the legs backwards

The key points of the movement:

　　Wars, legs, and upper body off the ground. Keep your head and spine naturally straight, and do not lift your head too much. Lift your left and right arms upwards at the same time,

　　Inhale and tighten your abdomen, while your arms and legs are lifted upwards at the same time. Stretch your abdominal muscles. Contract your vertical muscles, pause for a moment, feel the contraction and tension of your lower back, and firm Hold for 1-2 seconds,

　　Slowly exhale and relax, return to the original position, put down the left leg and right arm, change the right leg and left arm, and repeat the movements.

　　　Precautions:

　　1. Keep your waist and back straight and the core tight during the movements.

　　2. Change your left and right foot, continue to change hands and feet, and keep breathing. Pay attention to maintaining the stability of the bone disc and sticking to the floor.

　　3. This movement requires more coordination. Therefore, many students will have problems of out-synchronization of the movements, resulting in not using the strength on the target muscles.

　　4. This movement cannot be done with explosive force, but slowly let the abdominal muscles exert force to drive the arms and legs up;

　　5. In addition, you should also pay attention to not leaning back hard, but lifting the head along with the upper body at the same time.

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