How to improve waist strength

The waist plays a connecting role in our body. In life, due to excessive fatigue or kidney deficiency, it is easy to cause some problems in the waist. Low back pain is the most common phenomenon. If we exercise the waist more often, we can also avoid diseases such as lumbar muscle strain and lumbar disc herniation. However, to improve the strength of the waist, we must master the methods and ways to achieve the effect. Let's learn how to improve the strength of the waist.

How to improve waist strength

Sit-ups can exercise your waist and abdominal muscles. Do 20 sit-ups a day. Increase the amount in the later stages, but do not exceed the amount you can bear.

Lie on your back with your abdomen and thighs at 90 degrees, your thighs and calves at 90 degrees, and your body in the shape of a flying fish. You can put something under your calves. This movement looks simple, but to really get the best training effect, you must use the contraction force of the abdominal muscles to cause "compression" of the abdominal muscles. The movement is very short, and when you do it, the upper back leaves the ground, but the lower back is still close to the ground. The movement is just the compression of the abdomen, which causes the bending of the spine and makes the chest and ribs close to the pelvis, so that the abdominal muscles are in the "peak contraction" state. Pause for a while, and then control it with the tension of the abdominal muscles, slowly stretch the spine and restore it.

Note: The position of your hands has a direct impact on the amount of pressure you apply to your abdominal contraction.

There are three different placement positions:

1. Stretch your hands naturally and place them flat on your body (easy)

2. Cross your two heads and hold them in front of your chest (middle)

3. Place your hands behind your neck (difficult)

How to exercise wrist strength:

1. Lift heavy objects. You can do more lifting exercises in your daily life. These seem to have nothing to do with wrist strength, but in fact, improving your grip strength is the basis for developing strong wrist strength in the future.

2. Push-ups. Do push-ups with all ten fingers touching the ground. This is the first step in building grip and wrist strength. The longer you stick to this aspect, the better the effect will be.

3. Hang on the horizontal bar. The longer the time, the stronger the grip.

4. Roll the “Thousand Jin Wrist”. This is what the friend on the first floor said. This method can greatly improve grip strength and enhance the hand's grip endurance, but it is quite strenuous to exercise. You must persevere and thoroughly relax your forearms after each exercise. The weights attached to the rope can be increased to increase its strength. When the weight to be hung is 5 kg, the rope is 1.2 meters long and can be reeled back and forth twice in one breath. At this time, the right hand grip is strong enough to crush an ordinary teacup.

Many people always pay special attention to the maintenance of their bodies after experiencing the pain brought by illness. The above is an introduction on how to improve waist strength. I hope it will be helpful to many friends after understanding it, especially those who often sit for a long time and cannot exercise. They must follow the above methods to maintain their waist. In addition, if we want to have healthier bones in life, we can also eat more high-calcium foods, such as bone soup.