Lack of strength in the lower back. What to do? What should I do if I have a lot of strength in my w

Waist 1, sit-ups: (sit-ups can also be combined with some other work, such as turning the waist left and right at the same time when standing up). It can effectively exercise the abdominal and waist muscles.

2. Waist rotation exercise: stand upright, open your feet shoulder-width (or sit on a stool) with your waist straight, and tuck your abdomen and chest; Place your hands slightly lower in front of your chest, bend your elbows, fold your hands together, keep your lower body still, move your arms to the right as much as possible, and rotate your waist at the same time. Return to the center position and rotate in the opposite direction, repeating the whole movement more than 10 times.

3. Abdominal curl exercises: keep the body upright; With your feet shoulder-width apart, your left arm straight above your head and your waist bent, tilt your upper body to the right, lean down as far as you can to the right, keep your legs bent, and stretch your right hand toward the floor. Feel the stretch of the left lower back muscles.

Hold for a few seconds and repeat the redirection. Do it 6 times or more. 4. Strengthened posture:

Lie on your stomach with your arms spread in the same line as your shoulders. The forehead touches the ground. Inhale, slowly lift your head, hands, and feet off the ground, and breathe naturally (2 to 5 breaths depending on your condition).

Exhale while slowly and controllably flattening your body. Relax the muscles of the back and whole body and regulate breathing. Repeat the exercise 3 times.

It can effectively exercise the muscles of the waist, spine, abdomen and buttocks. The above movements are relatively simple, but they are very good for exercising the waist. The second pose can also be done at work.

After doing these poses for a period of time, check the fitness book or find some difficult poses on the Internet to do, so as to effectively enhance the strength of the waist. You should also pay more attention to sitting and standing postures.

Go for the waist and abs every day, and it will be strong, hehe.

To teach you how to adjust the height of a Roman chair and enhance the strength of your waist, you need to pay attention to these few things.

There are ways to exercise waist strength:

1. Boarding in the air: Lie on your back on the floor, your lower back is close to the ground, put your hands on the side of your head, open your arms, lift your legs, and slowly carry out the action of boarding the bicycle.

2. Traditional crunch: Lie on your back on the floor, your lower back is close to the ground, your hands are on the side of your head, your arms are open, your legs are flat on the ground and your knees are bent, your chin is slightly tucked in front of your chest, and your abdominal muscles are contracted.

3. Sit-ups: Lie on your back and bend your knees, fix your feet, contract your abdomen, lift your shoulders, slowly roll up your back, and then slowly lean back.

4. Leg curl: Lie on the floor on your back, lead your shoulder blades as far as possible from the ground with your arms in front of you, keep your lower back close to the ground, put your hands on the side of your head, open your arms, lift your legs at 90 degrees with your upper body, cross your legs, bend your knees slightly, contract your abdominal muscles, and lift your upper body.

5. Left and right bending movement: Slightly separate the feet and stand in the town position, raise both hands above the head and hold them, and then bend the entire upper body including the arms to the left, about 30 to 45 degrees.

In real life, there are people who say that Lu Wei has a lot of manpower and a small manpower. "Where does the strength come from?" - in the final analysis, it comes from the waist.

When talking about the bladder meridian in the Yellow Emperor's Neijing, it was said that "the bladder meridian enters the cheek (read lǔ meaning: backbone bone) and the kidney". The word "膂" is a traveling "brigade" above, and a "month" next to a meat moon below.

"Cheek" refers to a thick layer of oil on the bread outside the human kidney. We often say that "brawl is outstanding" to describe the strength of Hercules, and this brawny is the waist.

In ancient times, it was said that the strong man had broad shoulders and a round waist, that is, people should have strength, and their shoulders must be very broad, which is equivalent to the lungs, and the courage of people will be great. The waist round refers to the place where there is a waist and there are two big bags, forming a circle, such a person is very strong, so it is said that the kidney is the strong man of the human body, and the kidney is the strength of the body.

The brawn is exercised, and people tell that exercise gives birth to the brawl, and the strength will be infinite.

Recommendations:1There are many actions in the "Yijin Sutra" that can directly act on Ren, supervise the two pulses, and act better on the spine than medicine, Chinese medicine often says that there is no medicine that can enter the eight veins of the Qi Jing, and the eight veins of the Qi Jing are equivalent to the twelve meridians of the human body, and the meridian qi is very sufficient and overflowing, such as lakes, which can store the excess meridian qi of the human body.

2.Back chiropractic, relaxation, massage, by combing the back, can open the yang, very good for the body's internal organs, from the spine to each of the nerves, are connected to the viscera, and the back only Pei bladder meridian for the sun and cold water, and very susceptible to cold, so pay more attention to the maintenance of the back spine, it is very important.

There are many reasons why the waist cannot be strengthened, but there are two main ones:

1. Chronic lumbar muscle strain, the symptoms are waist or lumbosacral swelling pain, soreness, and the pain can change with climate change or fatigue, so it is recommended to go to the hospital directly to see a doctor in time;

2. The physique is not good, the symptoms are often tired, unable to concentrate, poor sleep, this may be kidney deficiency, it is recommended to pay attention to rest, and exercise appropriately, eat more yams, walnuts, ginkgo seeds, lotus seeds and other foods, supplemented by some kidney health products, these health products are recommended to go to the regular online channels to buy, if you are interested, you can see my avatar.

The following methods are recommended:

1) Roll your waist on your back. Stand with your feet shoulder-width apart and your arms horizontally open. Then twist your waist down, touch the top of your left foot with your right hand, stand upright, and change to your left hand. This action is repeated in 3 sets of 20 reps.

2) Dumbbell side waist. Stand with your feet slightly apart, your right hand crossed at your waist, and your left hand holding dumbbells (2 3 kg) with a natural droop. Then bend your body to the left and lower your left hand as much as you can, then straighten your body.

Repeat this for 2 sets of 20 reps. Take turns doing it on both sides.

3) Fitness stick side waist. Stand with your feet apart. Hold a gym stick in both hands and place it on your shoulders (or if you don't have one, cross your hands flat on your chest) and keep your back straight.

Then stretch the waist to the sides, moving slowly, paying attention to the amplitude, and not straining. Repeat this movement 3 sets of 20 reps.

4) Lie on your side and raise your waist. This action is a bit difficult. Lie on your side on the floor with one arm bent, elbow supporting your body with your forearm forward.

Keep your body straight, then force your waist down so that your entire lower body touches the ground, and then pull it up. Repeat this for 2 sets of 20 reps.

Hello! First: Exercise your psoas muscles in a standing position as much as possible.

The equipment for exercising the psoas muscles in the gym has a lying position, there are sitting, and the biggest feature of the strength exercise of the combined equipment is that it can specifically exercise a certain muscle, because we are basically in the standing position when exercising, and the abdominal muscles and hip muscles are also used when using the psoas muscles, so it is best to use the barbell standing position to train the psoas muscles. Second: to practice in all directions of the waist, in addition to flexion and extension, but also to practice rotation, left and right side flexion.

This is also the need for actual movement. Third: all kinds of strength must be practiced.

Endurance, fast strength, explosiveness, maximum strength, etc., so you can't just use one weight to practice, practice endurance with light weight and repeat multiple sets, and explosive power is enough to use a heavier barbell to lift a few times. Nowadays, some very expensive and advanced equipment cannot meet the needs of all directions and various strength exercises, and the design seems reasonable but is actually very rigid.

Men's physique is poor and the waist is weak, these 12 movements, insist on exercising, and double the waist strength?

I often hear parents say: Young ** has a waist? **Will you have back pain? When I hear this, I always feel angry, what does it mean that young people don't have waists? How can a young man have a herniated disc in his waist??

But now it is rarely heard, some time ago, there were doctors to help young people like parents to popularize science: there are too many young people with lumbar disc herniation and lumbar muscle strain, so young people have low back pain.

When arching the back, the pressure on the upper body is concentrated on the muscles and spine of the lower back, so the strained muscles cause lumbar muscle strain, and excessive compression of the bones causes the lumbar disc herniation.

1.Wheeled. a Lie on your back with your legs bent naturally, the soles of your feet on the ground, and your hands at your sides. Adjust your breathing.

b Exhale, bring the soles of your feet inward, place your palms on either side of your ears, support your body, lift your body, and push your body back with your legs.

c Inhale, relax, straighten the arms, bend the spine, and open the waist. The soles of the feet should be strongly supported by the body.

d With the first muscle activated, exhale, activate the gluteus maximus, lift the hip, and extend the anterior side of the hip.

e Relax as you inhale and return to the supine position. Repeat 10 times.

2.Elbow handstand scorpion pose.

Yoga Baby Pose begins, exhale, kneel on the ground, knees bent, hips sit on heels, and upper and lower legs are close together. Folds your arms out in front of you.

Inhale, arms**, elbows on the ground, support the body, lift the hips up, legs straight, toes on the ground. Head on elbow position. Prepare for a handstand.

Exhale with your toes off the ground, lift your legs up, keep your balance, put your weight between your arms, and lift your legs together with your toes pointing towards the ceiling.

Slowly adjust your weight to the back of your body, bend your knees, point your toes towards your head, and hold in this position for 3 or more breaths.

3.Standing anterior flexion variant.

1.Start with a mountain stance, inhale, place your hands naturally at your sides, and take a half-step forward with your left foot slightly apart. Straighten your legs.

2.Exhale, keep your waist straight, bend your body forward, your legs perpendicular to the ground, and your head hanging naturally.

3.Stand on tiptoe, hold your hands back with your fingers spread out, palms not touching the ground.

4.Until the calf touches the thigh and the instep is straight. Hold the pose for 10 to 15 seconds.

5.Pay attention to keeping your legs straight while practicing.

Yoga is hard and requires persistence!

Specialized strength training should be done for body parts, while being careful to eat less greasy foods.

You only need to go to the gym to do some weightlifting exercises, and then stick to it for a period of time, you can effectively strengthen your waist.

Supine benches, pull-ups, planks, sit-ups, hip spins, free squats, weighted squats, supine leg raises, etc.

Do sit-ups often. If you feel that your waist strength is relatively poor, you can insist on doing sit-ups, which can effectively exercise your waist strength.