Sitting indoors for a long time will increase the chance of waist problems, so it is best for us to do more waist exercises in our free time. Doing more waist exercises can effectively reduce waist injuries. So how do you think you should do waist exercises? What are the waist exercises? Let’s go take a look below!
How to do waist exercises Exercise
Exercises or movements that are good for the waist have the following two characteristics: First, the waist is not weight-bearing, that is, there is no relatively large load in the vertical direction of the waist. Second, the waist has the function of stretching and stretching. Both of these features are good for the waist. Common ones include seated knee-joint sinking exercises and pressing exercises on the bed. These movements and exercises can exercise the waist, and at the same time Does not damage the waist.
What are the waist exercises? What
Seated knee-duck exercise
Keep your spine straight, your knees bent, sit on your sciatic nerve, and place your feet flat on your back. Place your feet together on the ground and place your hands behind your back for support. Focusing on your lower back muscles, lower your legs to the left until they are about 6 inches above the ground, keeping your feet pressed together and your shoulders forward. Turn your feet over, but never leave the road. Hold for about 1 second, then use your abdominal muscles to slowly pull your leg up, and then turn to the right side. Don't bring your knees directly into your sides, pay attention to controlling your posture. Keep doing this for 1 minute from one side to the other.
Pressing exercise
Lie on the ground with the right side of your body, legs straightstraight. Wrap your upper right arm around your waist and bring your left hand to your left side. Place your right hand behind your head and your left arm toward the ceiling. A simple version: Instead of extending your legs, just lift your upper body. Using your left oblique deltoid muscle (not your right arm), draw your abdomen and your left shoulder about 2 to 3 inches off the ground, while extending your left foot about 12 inches, maintaining this Hold this position for about 2 seconds, and then slowly return to the original position. At the beginning, do 5 to 8 times on the left and right sides of the body. Gradually increase to 12 to 15 reps on each side of the body. Do 1 to 2 sets at a time, resting for 1 minute between each set.