How to exercise waist muscles and waist muscles

The importance of the human waist is self-evident, because the waist is the intermediate pillar connecting the upper and lower half of the human body, and bears more than 60% of the body's gravity. Practice has proved that improving the muscle strength of the waist and increasing the muscles of the waist are the best ways to protect the waist. So how to exercise the waist muscles?

The waist muscles mainly include the sacrospinal muscles in the middle of the spine and the lumbar muscles on both sides of the spine. Therefore, if you want to improve the muscle strength of the waist and increase the muscles of the waist, you need to practice these two parts of the muscles.

　　Sacral spinous muscle exercise method: just bend the trunk backward, then stand up or After the torso is bent forward, then stand and straighten. During the movement, just bend the torso forward and straighten.

　　　　　The exercise method of the lumbar muscle group: just bend the torso or rotate to the body, then stand or rotate to straighten the trunk.

　　　　Prone and rise on the other side

　　The body is prone to the mat, keep your hands and feet straight, and raise your head. Concentrate the strength of the waist muscles to lift the hands and feet on the other side at the same time, stop, and then change to the other side.

　　　Goat stands up

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

　　Reverse chopping

　　Stand up with both feet, slightly wider than your shoulders, stretch out your hands to hold the rope (dumbbells, bare hands) and place it on the side of your body, keeping the center of gravity down to the knee at a 90-degree angle (the angle of the knee can be selected according to your own situation). Then concentrate the strength of the waist muscles to lift the rope from the side of the body to the other side of the body, stop for a while, and then slowly restore to the starting position.

　　Negative Heavy dumbbells with side bends

The body is kept upright, holding the dumbbell on one side, and the palm of the other hand is close to the body. Then slowly move the center of gravity of the body to the side of the hand to keep the lumbar muscles contracted, stop for a while, and then quickly return to the starting position.

　　Due to the particularity of the waist muscles, when exercising the waist muscles, you should use light or medium weight to practice, and do not perform heavy load exercises. In addition, the number of exercises for the waist muscles is best to exercise 1.5 times a week, and it is not advisable to practice more. Finally, when exercising the waist muscles, you must practice the corresponding movements within the range that your body can bear.