How to improve low back pain with squats?

First of all, the cause of low back pain may be due to our inactivity in the office, and it may also be due to our own kidney problems. In the case of squats, the main thing is to make our waist and legs do a workout, we can divide into groups to do a group of 30, do five sets a day or several groups, this has its own amount to decide.

Do it on a fitness mat with your body in a prone position, face down, arms with shoulder joints as support points, gently lift, arms up and gently raise at the same time, shoulders back and up to retract shoulder blades contraction. At the same time, lift your feet slightly. Action points.

If you want to improve your low back pain through squats, you should have a reasonable and detailed plan. For example, how many to do every day, how many times to complete, how many to do each time, and make your own plan strictly according to your own ability.

There is always a saying in the gym that a gym that does not do squats is not a real gym person, and when you walk into the gym, the person who practices squats without sparing any effort is a master.

Squats are a form of physical exercise, the standard of squats, with the lower back in a straight line and the hips lower than the knees. Incorrect technical movements can cause damage to the knee joint.

Squats are the trump card moves for thigh muscles. And the squat happens to be the action that requires a large lung capacity and a strong heart the most. In strength exercises, the squat is a compound movement, a full-body exercise, which can train the quadriceps muscles of the thighs, the quadriceps muscles from the root of the thighs down to the knees and up the quadriceps, glutes, gluteus maximus, gluteus medius, gluteus minimus, ligaments and tendons across the lower body.

At the same time, it strengthens the bones, and the squat is the most classic movement to increase the strength and girth of the legs and hips.

I am also a lumbar protrusion, I will share my experience of practicing squats in the gym with you, how should squats be practiced, before exercising squats, you must first warm up for 5 to 10 minutes, squat 20 with dumbbells, first move the joints, let the knee joints warm up, and then officially start squats with the barbell, the weight of the barbell must squat 8 12, that is, you can only squat 12, and even 13 can't squat up the weight, do 4 5 sets. Be sure to lock your waist when squatting to avoid injury to your lower back.

Then do dumbbell lunge squats, legs apart and hip width, one foot step forward, keep the upper body vertical ground chest and abdomen during the squatting process, look forward with both eyes, squat until the front foot knees are at a 90-degree angle, the legs are swapped lunge squats, also do 8 to 12 per group, 4 to 5 groups of legs are interchanged, and finally stretch the thigh muscles. You can also use the Smith squat, which has better stability and is not easy to get injured.

Come on friend. These are the ways to practice squats for lumbar protrusion (lumbar detachment), which is also a little experience of practicing squats in the gym, please refer to it, by the way, remind you that you must wear a belt when doing barbell squats, so as not to hurt your waist, I wish you a happy fitness.

When doing squats, you must use the correct posture, and you should also do warm-up exercises before doing squats, keep your back straight when you do it, and your ankle joints should be lower than your knees, and don't do too much when doing squats, otherwise you may hurt your knees.

When doing squats, you must lock your waist, otherwise your waist will be hurt a lot. Also, when squatting, the lower back must be kept straight.

When doing squats, you must pay attention to your breathing, you can do 5 back and forth, adjust your breathing, and then do 6 sets, so that you can exercise your old waist and not be easy to get hurt during the exercise.

Squat essentials: Face the wall, feet slightly wider than shoulder-width apart, and toes against the wall. Place your hands up on the wall and look up as far as you can. Then squat, with your knees not touching the wall, and your thighs and calves at 90 degrees, get up.

Squats can easily cause knee injuries due to knee buckles, and the solution is to use an elastic circle to guide the movement and abduct the thighs.

No squats, no hips, in the end, squats should not exceed the toes.

Whether it can achieve the effect or not, let's see the professional.

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