How to train the psoas muscles most effectively and fastest? What is the best way to train psoas?

There are many movements to exercise the lumbar muscles, and all multi-joint exercises that require the core muscles to provide stability will be practiced to the waist, such as the most classic squats, push-ups and other movements. The recommended three movements are all exercises that can be done at home, which is convenient and efficient.

Straight Bridge: Sit on the ground with your legs together, your hands behind your body, and use your waist to push up so that your head to your toes are in a straight line. Training Recommendations:

Each training session is 2 4 sets, each group is 10 20, with a rest of 30 90 seconds between sets, the training frequency varies from person to person, pay attention to the gradual combination of work and rest.

Prone with both ends up: Lie on your stomach on the ground, with your hands at your sides or in front (more difficult), your core tensed, and use your waist to lift your upper and lower body. Training Recommendations:

Each training session is 2 4 sets, each group is 10 20, with a rest of 30 90 seconds between sets, the training frequency varies from person to person, pay attention to the gradual combination of work and rest.

Diamond Iron Bridge: Use two stable objects, the upper back and feet as support points, and maintain a flat posture. Training Recommendations:

Each training 1-2 groups, each group persists until close to exhaustion, rests for 1-2 minutes between groups, the training frequency varies from person to person, pay attention to the gradual combination of work and rest.

Consistent practice every day will pay off.

The exercise of the psoas muscles can not be too fast, if the business opportunity is wanted, the gain outweighs the loss, oh, a little exercise, the cycle is gradual, so as to keep the waist injury.

How to practice your chicken breast is the most effective and fastest, I serve every day because of chicken breast, raw service and service, so chicken breast so muscles grow fast, do push-ups or exercise dumbbells or other barbells, so this is very fast.

It is best to practice sit-ups, which are the fastest and most scientific way to get results, but they must be done gradually, not in a hurry.

There is no fast way to exercise muscles, exercise is gradual, if you exercise the waist muscles, just do the action of Little Feiyan, this action can fully exercise the waist muscles.

A mild bulging disc in the lumbar spine is usually not a problem. Mild lumbar disc bulging is an early stage of lumbar disc herniation, and the degree is relatively mild, the patient can have no clinical symptoms, or it can manifest as mild low back pain and limited lumbar spine movement, but the symptoms are intermittent and do not continue to attack. Timely bed rest and continuous traction of the lumbar spine** can significantly improve clinical symptoms.

Exercising the psoas muscles, sit-ups, weight-bearing sit-ups, and push-ups can all be effective exercises.

You can use the head, feet, and elbows as support, and then arch your waist vigorously and repeat the exercise. Then there are four-point supports, three-point supports, planks, and delphiniums, and these postures can be practiced repeatedly.

No matter how you practice, you have to have a long-term workout? It has an effect, and there is no thing that cannot be refined at one time.

The most effective and fastest way to get the psoas muscles is to stretch the lower back.

If you want to exercise your psoas muscles, of course, you have to do sit-ups, and you should also twist the left side and twist the right side of the usual exercises, such as doing the original sixth set of broadcast gymnastics, that kind of side exercise, and body rotation exercise.

The best way to practice psoas muscles is to do sit-ups every day, and sit-ups are the best evening to train psoas muscles.

There are many ways to exercise the psoas muscles, such as Xiaoyanfei, push-ups, sit-ups, planks and so on.

There are many exercises for lumbar muscle strain, which should be done gradually, not too long at a time, and the length of exercise depends on the individual's physique. Sit at one end of the stool with your feet flat on the floor, comfortably apart. Place a straight bar horizontally behind your shoulders, hold the ends with both hands, keep your head still, don't slip on the chair with your hips, and rotate your upper body and shoulders as calmly as possible in one direction.

Once you've reached the limit, hold for a while and let your torso and shoulders turn as much as you can in the other direction, so that the whole movement is completely under control, rather than swinging your body randomly. This movement effectively exercises the psoas muscles and keeps the extra-abdominal muscles tense but does not thicken the waist.

To exercise the waist muscles, the most common way is Xiaoyanfei, that is, lying on the ground and leaving the ground with all fours, using the waist muscles to lift the head and legs, generally 30-40 times 1 group, 2-3 groups per day.

Weightlifting exercises in the gym do not exercise the lower back muscles, but only increase the load on the lower back. Therefore, the currently recommended way to do Xiao Yanfei is more laborious, because some people's waist muscles are not strong, it is more difficult to do Xiao Yanfei, and it is easy to strain the waist if the force is not used properly. It is recommended that you can also swim, such as breaststroke, etc., swimming can exercise the waist muscles, and the intensity is less Yan Fei is low.

1. Bend sideways for exercise: stand upright. Spread your legs apart, raise your arms flat from side to side, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and your legs and arms must not be bent, inhale, then reduce, and exhale. Change the direction again and repeat again. Do this 8 times in a row.

2. Leg flexion exercise: supine position. Keep your arms flat on the ground from side to side, bend your knees and lift them up at the same time after your legs are straight, and inhale so that your thighs are close to your abdomen; Then exhale and slowly restore. Repeat 8 times.

3. Raise the legs and close the abdomen: mainly to develop the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. Once this exercise is done evenly, bend your knees and continue to do the same movement. Repeat 8 times.

Fourth, the seated bend of the body: mainly for the development of upper and lower abdominal muscles. Straighten your knees, lean back to keep your body balanced, and then bend your knees and abdomen so that your abs are extremely flexed. During the exercise, the feet should never touch the ground.

5. "Cycling" exercise: supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, moving faster and more flexibly, and having as much flexion and extension as possible. It lasted 20?30 seconds.

6. Waist twisting: Hold the handle with one hand or pull a certain weight of heavy objects, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

1.Boarding in the air: Lie on your back on the floor with your lower back close to the ground.

Place your hands at the sides of your head and your arms open. Lift your legs up and slowly climb the bike. Exhale, lift your upper body, touch your left knee with your right elbow, hold the pose for 2 seconds, and then reset.

Then touch your right knee with your left elbow for the same 2 seconds, then slowly return to the starting position. 2.Fitness ball crunch:

Lie flat on the fitness ball with your feet flat on the floor, your hands on the sides of your head and your arms open. Slightly pull your chin in front of your chest, exhale, contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance, you can spread your feet apart a little more.

If you increase the difficulty, you can do it with your feet together. 3.Leg curls:

Lie on your back on the floor with your lower back close to the ground. Place your hands at the sides of your head and your arms open. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly.

Exhale, contract your abs, lift your upper body with your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Be careful to keep your chin slightly tucked towards your chest. 4.

Reverse crunch: Lie on your back on the floor with your lower back close to the ground, your hands at your sides, your legs raised at 90 degrees to your upper body, your legs crossed, and your knees slightly flexed. Tighten your abdominal muscles, then exhale and lift your hips slightly with your lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position.

5.Traditional crunch: Lie on your back on the floor with your lower back pressed against the ground.

Place your hands at the sides of your head and your arms open. Place your legs flat on the ground and bend your knees. Slightly tuck your chin in front of your chest, contract your abdominal muscles, exhale and lift your upper body, keep your lower back on the ground, hold for 2 seconds, and then slowly return to the starting position.

The electromyography (EMG) test found that aerial boarding was the most effective exercise for exercising the rectus abdominis muscle. The second place is the leg curl, and the third is the fitness ball crunch. Studies have shown that when a workout requires constant stability and body rotation, the abs are able to produce maximum activity.

Because of the need to control balance in an unstable environment, a fitness ball crunch requires more muscle contraction and control than a traditional crunch during crunch training. In fact, for best results, it's a good idea to try a regular mix of different exercises, as this will work different muscles and won't get bored easily. Regardless of the type of exercise you choose, training and strengthening your abs takes time and patience.

Remember, the goal of training your abs is muscular endurance, not muscle and strength. Finally, remember to stretch your muscles after your workout.

Put your legs on top of the stool and do push-ups.

Go to the gym and ask the trainer.

Do sit-ups, move your waist more when you have nothing to do, and try to squat down when moving things to avoid using gravity on your waist.