How to do core strength training for a herniated disc

The lumbar spine is an important joint that supports the upper body of the human body in the movement of the human body, similar to a lever. The ** of lumbar spondylosis will not be repeated here. Now I only talk about the prevention of lumbar spondylosis and the later ** exercise.

Pay attention to your sitting and standing posture and keep your waist straight. Tightening the belt when bending over to work can effectively protect the lumbar spine. The three movements can effectively exercise the psoas muscles and protect the lumbar spine.

1. Pull the horizontal bar to do pull-up activities. 2. After lying on your stomach, take your limbs off the bed, lift your head up and support your body with your chest and stomach, and do it several times a day. 3. Do the action of lifting the king in Tai Chi to strengthen the toughness and strength of the psoas muscles.

When sleeping, you should sleep on a hard bed to effectively support the normal curvature of the body.

Sleep on a hard bed and do 300 sit-ups a day, 15 per set, 6 sets at a time.

The strength training of lumbar disc herniation can be done Xiao Yanfei, the strength should not be too intense, and the action should be slow, so as to achieve the effect of exercising the lumbar spine, and at the same time, through traditional Chinese medicine Nan Cheng Tong Yu will heal the lumbar disc herniation slowly.

The exercise of lumbar disc herniation should be gradual, and patients should try to avoid too much exertion and rest more.

Each group is 15 20 seconds, 5 sets of cycles, and the rest between groups is arranged according to their own conditions, persistence is victory!

How to train the core strength of the abdomen and waist?

Stick to push-ups. Push-ups work the muscles of the whole body, especially the muscles of the abdomen. Long-term exercise can develop six-pack abs.

To enhance the strength of the waist and abdomen, you need to increase step by step, kneel on the knee to do a plank, and finally do a plank with both feet on the ground, and the strength is getting stronger and stronger.

01 Core strength refers to the strength of the muscles in the torso of our body, including the abdomen, lower back and other parts of the body. Core strength plays an important role in stabilizing our bodies and reducing sports injuries.

02 The first movement is plank, this movement does not require the trainer to have a fitness foundation, it is suitable for both men and women, adjust the training time according to their own situation, and you can perform more difficult movements after you are proficient.

03 Sit-ups, the most basic abdominal training movement, the abdominal muscles must be continuously tightened. This avoids injuries and improves the quality of training.

04 Leg lifting is also an abdominal muscle training method, which can exercise the core muscles and leg muscles by lifting the legs, and the back must be close to the ground when performing this training to avoid injury.

05 When training, you must try to practice until you are exhausted, so as to get the best training effect and achieve twice the result with half the effort.

Here are a few ways to train core strength effectively:

1. Balance cushion standing: The balance cushion is a plastic inflatable cushion, because there is air in it, so if you do not tighten the muscles in the core part, it will be difficult to maintain a stable standing on it;

2. One-legged squat: Stand on one leg, bend your hips and squat towards the cavity, and don't exceed your toes with your knees. Keep the ground trembling round key foot full foot and do not leave the ground from beginning to end;

3. Balance pad squat: Put the two balance pads at the same width as the hips, step on the feet in the middle of the balance plate, squat down with the knees towards the toes, do not buckle or turn out, do not exceed the toes, the thighs are parallel to the ground or slightly higher than the parallel position, the waist and back are straightened, and the core muscles are tightened.