The importance of the human waist is self-evident, because the waist is the middle pillar connecting the upper and lower parts of the human body and bears more than 60% of the human body's gravity. Practice has proven that improving waist muscle strength and increasing waist muscles are the best ways to protect the waist. So how to exercise waist muscles?

The main lumbar muscles include the sacrospinalis muscles located in the middle of the spine and the lumbar side muscles located on both sides of the spine. Therefore, if you want to improve the muscle strength of the waist and increase the muscles of the waist, you need to exercise these two muscles.

How to exercise the sacrospinalis muscle: Just bend the trunk backward and then stand up, or bend the trunk forward and then stand straight. During the movement, the body just bends forward and then straightens.

How to exercise the waist muscles: Just bend or turn the trunk to the side, then stand up or turn to straighten the trunk.

Lie prone and rise on the opposite side

Lie prone on the mat, hands and feet Keep your head straight and your head up. Concentrate the strength of the waist muscles to lift the hands and feet on the opposite side at the same time, pause for a moment, and then switch to the other side.

Goat stands up

Lie prone on the instrument rack, keep your body bent downward naturally and feel a stretch in your lower back (bend naturally downward to choose the bending angle according to your personal physical condition), and cross your hands. in front of the chest. Then concentrate the strength of the lower back muscles to straighten the upper body, keep the upper body parallel to the ground, pause, and then slowly return to the starting position.

Reverse chopping.

Stand with your feet slightly wider than shoulder width, and hold the rope (dumbbells, bare hands) with both hands straight ) on the side of the body, keeping the center of gravity down until the knees form a 90-degree angle (the angle of the knees when squatting can be selected according to your own situation), and then concentrate on the strength of the waist muscles to lift the rope diagonally upward from the side of the body to the other side of the body. Once level, pause, and then slowly return to the starting position

Lateral flexion with dumbbells

Stay upright with a dumbbell in one hand and a dumbbell in the other. Place the palm of one hand close to the body, then slowly move the center of gravity to the side holding the dumbbell, keep the contraction of the waist muscles, pause, and then quickly return to the starting position.

Due to the position of the waist muscles. particularity, so when exercising waist muscles you should use light and heavyExercise with moderate or moderate weight, and it is not suitable to carry out heavy load exercises. The best number of exercises for the waist muscle group is 1.5 times a week, and it is not advisable to practice more. Finally, when exercising the waist muscles, you must perform the corresponding movements within the range that your body can bear.