How to train the quadratus lumborum muscle? There are many training methods. In fact, you can train the quadratus lumborum muscle through plank support, swimming push-ups, sideways bending, etc. There are many benefits to training the quadratus lumborum muscle alone. of. So, what are the training methods for the quadratus lumborum muscle? Let’s take a look at the methods below!
1. Plank
Keep your head, upper back, and hips in a straight line. The elbows are directly under the shoulders, and the back is supported by the toes. Tighten your buttocks and abdomen.
2. Swimming push-up
Lie prone, stretch your body, and fully extend your legs and arms to all sides. Lengthen your spine, extend your arms, and keep your shoulders and legs slightly off the floor. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly raise the left hand and right leg, return to the horizontal line, switch to the right hand and raise the left leg, and always keep the legs and hands on the ground to exercise the back muscles Group hips.
3. Bend sideways
Stand straight. Separate your legs, raise your arms to the left and right, 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, and exhale. Change direction and repeat. Number of exercises: 8 times * 4 groups.
4. Goat stand-up
Lie prone on the equipment rack, keep your body naturally bent downwards and feel a stretch in your lower back (the natural downward bending is selected according to your personal physical condition) Bend angle), cross your hands on your chest. Then concentrate on the strength of the lower back muscles to straighten the upper body, keep the upper body parallel to the ground, pause for a moment, and then slowly return to the starting position.
5. Hip rotation
Stand your legs slightly wider than shoulder width, put your hands on your hips, and breathe evenly. With the waist as the central axis, the hips first perform a horizontal rotation movement in a clockwise direction, and then perform the same rotation in a counterclockwise direction. The speed increases from slow to fast, and the amplitude of rotation increases from small to large. Repeat this for 10 to 20 times each. Second-rate.
6. Climb the feet with both hands
The whole body should be upright and relaxed, the legs can be slightly separated, first raise the arms, and then lean back the body, trying to reach the maximum possible extent. Pause for a moment, then bend forward, move your hands down so that your hands touch your feet as much as possible, pause again, and then return to the original position. Can be done 10 to 15 times continuously.