Illustration of lumbar square muscle exercise action

腰方肌位于腹后壁，在脊柱两侧的地方.那一个人要怎么锻炼腰方肌，可以通过平板支撑、游式挺身、侧身弯腰、空中蹬自行车等方法锻炼腰方肌.那么，腰方肌锻炼动作有哪些呢?下面就一起来了解一下有哪些锻炼动作吧!

　　平板支撑

　　头部、上背、臀部保持一条直线.手肘位于肩膀正下方，后方以脚尖顶住.臀部、腹部用力绷紧.

　　游式挺身

　　俯卧，伸展身体，双腿和双臂向四周充分伸展.Lengthen the spine, stretch your arms, and slightly off the ground. Tighten the abdomen and hips, keep the neck and spine in a straight line, slowly raise your left and right legs, restore to the horizontal line, change your right hands and left legs, always keep your legs and hands not on the ground to exercise the buttocks of the back muscles.

　　Bend sideways

　　　Stand upright. Spread your legs, raise your arms left and right sides, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and neither legs nor arms should be bent, inhale, then restore, exhale. Change the direction and repeat. Number of exercises: 8 times * 4 groups.

　　In the air Bicycle

　　　Lying on your back. Take turns bend and stretch your legs to imitate the movement of pedaling the bicycle. The movement is faster and flexible, and the range of flexion and stretching should be as large as possible. Number of exercises: 30 minutes * 1 group.

　　Hula hoop

　　Stand with your feet, shoulder-width, with both arms at 3 o'clock and 9 o'clock behind you. Hold the hula hoop to keep it 30 cm away from your body. Inhale and straighten your chest, try to clamp your shoulder blades. Turn the hula hoop clockwise until your left hand is placed directly above your head and your right hand is placed behind your hips. Persist for 15 minutes, take a deep breath, and feel that your muscles are elongating. Return to the initial position, turn the hula hoop counterclockwise until your right hand Place it directly above the head, place your left hand behind your hips. Persist for 15 minutes, take a deep breath, and then return to the initial state.

　　Lying up both ends

　　Lying completely relaxed, stretch your arms to the top of the head, straighten your legs, lift your arms and legs upward off the ground while inhaling, control it a little, and then slowly exhale and relax.

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