Waist strength training method

In our lives, many people often do not have time for physical exercise due to their busy work. Such long-term development will always lead to a decline in their physical fitness. People who often lack exercise will always feel weak in the waist, and they are prone to back pain after sitting for a long time. This will seriously affect the health of the body. However, if you want to increase the strength of the waist, you must master the method. Let’s learn about the methods of waist strength exercises below.

Waist strength training method

l. Straight-leg deadlift

Initial position: Stand with your feet shoulder-width apart or slightly narrower, bend forward with straight legs, and hold the barbell on the ground with both hands, with a grip slightly wider than shoulder width.

Short-range movement: Hold the barbell tightly with both hands, use your waist and back to pull it up with straight arms until your upper body is completely straight, then slowly return along the original path and repeat.

Effect of action: This action can stimulate most of the muscles, tendons, bones and joints of the whole body, especially the waist and back muscles, biceps femoris and gluteus maximus of the thigh.

Action points: Straight-leg deadlift requires not bending your legs, and your waist should be straight, not arched. Since the weight of the deadlift is usually large, you should avoid pulling it up suddenly at first to avoid hurting your waist.

2. Goat Extension

Initial position: Lie prone on a goat press rack or a jump box, with your upper body hanging naturally, your feet fixed on the rack or held down by others, and your hands on your head.

Action process: Contract the waist and back muscles to arch the upper body inward and upward, pause for a moment at the top, then slowly return along the original path and repeat.

Action effect: Mainly exercises the longus dorsi and brevis dorsi, and also has a good stimulating effect on the gluteus maximus and posterior thigh muscles.

Action points: The movement speed should be even and not rise or fall suddenly. When bending upward, try to tighten the waist and back muscles. When you have strength, hold your head with both hands. When you don't have strength, you can put your hands behind your back on your waist.

Waist flexibility exercises

(1) Forward bending: It is mainly used to practice the ability and flexibility of the waist to move forward. Specific method: Stand with your legs together, straighten your knees, clamp your hands together, cross your fingers, straighten your hips, and raise your palms up. Then bend your upper body forward with your palms pressed as close to the ground as possible, your knees straight, your hip joints flexed, and your waist and back fully stretched. Relax your hands and bend your elbows to hold your heels tightly on both sides of your feet, keep your chest close to your legs, and fully stretch your waist and back. Continue for a certain period of time and then relax and stand up. You can also turn your waist to the left and right when your hands touch the ground, and touch the ground outside your feet with the palms of your hands to increase the flexibility of turning left and right when your waist stretches.

Key points of the movement: Stand straight with your legs and knees straight, chest out and waist bent, fully stretch your waist and back, and keep your chest and legs close together.

(2) Backward waist swing: mainly used to practice the flexibility of the waist moving backward. Specific method: Stand with your feet together, support yourself with one leg, and stretch your other leg straight up and backward.

Swing, at the same time, straighten both arms, and do a backward swinging motion as the body bends backward, so that the waist and back are fully compressed and the front of the lumbar spine is fully stretched:

Key points of the movement: Swing the leg back and bend the upper body backward at the same time; support the leg with the knee straight. The head and arms are bent backwards to perform coordinated swinging movements.

Although exercise can improve the body, you must master the right method to achieve the effect. The above is an introduction to the waist strength training method. I hope it can bring some help to many friends after understanding it. In addition, if you want to achieve better results, you must persist for a long time.