The lower back muscles are one of the important structures that maintain the stability of the lumbar spine. For athletes, strengthening the exercises of the lower back muscles can protect our spine. Let us be more comfortable in fitness. Strong waist muscles are an important weight for us in competitions. Keep us safe and stable in the midst of a fiercely confrontational sport. Reduce Injury For normal people, exercising lumbar muscles can help maintain and enhance the stability of the lumbar spine, thereby delaying the process of lumbar strain and degeneration, and can effectively prevent the occurrence of acute and chronic lumbar injuries and low back pain. Therefore, the exercise of the lower back muscles should be strengthened.
Here is a set of waist exercise methods for you. There are seven movements in total:
1.Waist rotation movement: Stand with your feet shoulder-width apart, put your hands on your hips, and move your waist clockwise and counterclockwise Rotate once in the clockwise direction, then from small to large, rotate clockwise and counterclockwise 8 times each.
2. Five-point support method: Lie on your back, bend your elbows and knees on both sides, support your head, feet, and elbows at five points, and arch your waist with force Lift up (you can use your palms to support your waist and arch it up). Repeat several times (according to personal physique, it is better not to cause fatigue).
3.Three-point support method: After five-point support exercise, the waist muscles are better. You can place your arms in front of your chest, use your head and feet as support at three points, and arch your waist vigorously. Repeat several times (see the five-point support for exercise amount). ).