How to exercise lumbar muscles

Waist and abdomen are an important part of bodybuilding. As the saying goes, "The waist is fat and stupid, and the waist is beautiful." Without exercise, the waist and abdomen will become loose and powerless, and at the same time, it will cause a lot of fat accumulation, especially for female friends. Because of its physiological characteristics, fat is more likely to accumulate in these parts. So, how to keep fit and shape a "gentle and graceful" figure? Based on the simple principle, this paper introduces several bodybuilding methods to exercise the waist and abdomen:

1. Left and right leg pressure: Sit with your legs apart (130 degrees-150 degrees), hold your left ankle with your left hand, lift your ears with your right arm, and drive your upper body to recover to the left with your right arm. Do it 8 times in a row, then switch to the other side, hold your right ankle with your right hand, and press the ear on your left arm to the right 8 times. Note: the arm should always be straight and in the same plane as the trunk to prevent the arm from bending and falling in front of the body.

Second, side kick: lying on your side. The right forearm is flat to support the upper body, and the left hand is supported in front of the body. The left and right legs are straight and close together. After overlapping up and down, the left leg is kicked up to one side with a straight knee (the thigh and trunk are on the same plane, the toes are extended downwards, and the kick angle is 90 degrees-150 degrees). After the kick reaches the maximum angle, slowly recover. Kick 8 times in a row, then switch to the other side and kick the right leg 8 times in the same way.

Third, supine leg lift: supine leg lift, hold the object firmly with both hands to fix the upper limb, straighten your legs, stretch your toes, abdomen, bend your knees to lift your legs and make them perpendicular to the ground, then slowly and controllably exhale and restore your legs. Do this eight times in a row.

Fourth, cross-legged: sit side by side, with your upper body leaning back, and your two small arms supported behind your body. After the legs are extended to 60-80 degrees, the legs are separated by 1-2 shoulder width and kept for 2 seconds. Cross inward so that one leg is above and the other leg is below, and then hold for 2 seconds. Do this four times in a row, and then recover. Note: When doing this exercise, always keep your legs straight.

Five, the upper body prone: take a prone position, fix the lower limbs, hold the back of the waist with both hands, exert force on the back muscles, make the upper body upright and close to vertical, and then restore to the ground, and do it for 8 times in a row.

Sixth, relax the waist and abdomen: put your hands and knees on the ground to form a kneeling position. First, inhale, while lowering your head and chest, straighten your arms and let your back "arch" for 2 seconds as much as possible; Secondly, bend over and exhale, hold your head up and chest out, bend your arms to make your waist sink as much as possible, and then keep it for 2 seconds, so repeat "arch and collapse" for 8 times.

As we know, the muscles of the waist and abdomen are composed of abdominal muscles, ventral muscles and dorsal muscles. Among the above six methods, there are one or two ways to exercise abdominal muscles; Three or four ways to exercise abdominal muscles and the fifth way to exercise back muscles; Sixth, exercise and coordinate abdominal muscles and back muscles. When exercising according to the above methods, the amount of exercise should be determined according to the individual's physical condition and physiological reaction. If you don't feel tired after finishing, it means that the amount of exercise is small, and you can increase the amount of exercise by increasing the number and time of exercise; If your body aches, you can reduce the amount of exercise, but don't stop practicing. Stick to it for a while, your body will adapt, and then slowly increase the amount of exercise.