How to exercise the psoas muscle effectively

The waist is the most common part of the body where obesity occurs. There are several types of obesity around the waist, such as psoas major obesity and lower abdominal obesity. The waist is located in the center of the body and is an inconspicuous place. We can judge whether a person is fat or thin by the thickness of the waist and the waist circumference. Whether men or women want to develop a perfect psoas major muscle, how do they exercise?

The abdomen is located in the center of the body and is a particularly eye-catching part. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and clearly defined abdominal muscles. Therefore, please do not neglect abdominal bodybuilding exercises.

1. Sideways bending exercise: Stand upright. Spread your legs, raise your arms horizontally to the left and right, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, neither your legs nor your arms should bend, inhale, then return to the original position, and exhale. Change direction and repeat. Do this 8 times in a row.

2. Leg flexion exercise: supine position. Place your arms flat on the ground, straighten your legs, bend your knees and lift them up. Inhale, bringing your thighs close to your abdomen; then exhale and slowly return to the original position. Repeat 8 times.

3. Leg raise and abdominal contraction: mainly develop the lower abdominal muscles. Lie flat on your back, stretch your legs and lift them as high as possible, then slowly lower them. After you have done this exercise evenly, continue to do the same movement with your knees bent. Repeat 8 times.

4. Seated flexion and tuck: mainly for developing the upper and lower abdominal muscles. Straighten your knees, lean your upper body back to maintain balance, then bend your knees and tighten your abdomen, flexing your abdominal muscles to the extreme. During the exercise, your feet should never touch the ground.

5. “Bicycle riding” exercise: supine position. Alternately flexing and extending your legs, imitating the motion of riding a bicycle. Your movements should be quick and flexible, and your flexion and extension range should be as large as possible. It takes 20 to 30 seconds.

6. Twisting the waist: Hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles. Everyone can choose the above exercises according to their own situation, and increase the amount of exercise from a small amount to a large amount gradually according to their physical condition, and do it twice a day.

Lumbar muscles:

1. Single-arm dumbbell rowing This is a necessary and basic exercise in back muscle training. It can isolate and exercise the muscles on both sides of the back, especially the upper back muscles, making the back thick and with clear lines. Preparatory posture: Place your left knee and left hand on the bench, with your upper body parallel to the ground, hold the dumbbell in your right hand, and extend your right arm. Lift your head and look forward, slightly arching your back.

Exercise: Pull up the dumbbells, bending your elbows until your wrists are just below your waist, with your palms facing inward. Stay at the highest point for about 2 seconds, then slowly straighten your arms and return to the original position, keeping your back tight. As you straighten your arm, rotate your right hand inward with your thumb to fully stretch your latissimus dorsi.

Number of sets: 5 sets for each arm, 5 times/set. Try to use heavier weights with the dumbbells, but don't force yourself. You may need to cheat to complete the last 1 or 2 times, but not more than that. Tips: When practicing with the right hand holding the bell, try looking at your left hand from your left shoulder (and vice versa when practicing with the left hand).

This prevents the body from twisting and jerking when the dumbbells are pulled up and down, and allows the latissimus dorsi to be more strongly stimulated, while allowing you to correctly evaluate the effectiveness of the exercise.

The muscles in the waist are very important. Only when the waist has muscles and strength can we exercise the body, improve physical fitness and prevent many diseases. The strength in the waist supplements the human body, and the whole body will have strong strength. Therefore, it is very important for us. When exercising the waist, we need to follow the correct method, correct movements, pay attention to the combination of work and rest, and don't try too hard.