If the waist muscles are relatively stiff, we will find that we cannot move too much when doing some movements. Once it is too big, we will hurt our waist. Waist flexibility training is ignored by many people, so training in this area should be strengthened. So what do you think are the methods of waist flexibility training? Let’s go take a look below!
Waist flexibility training method 1: bend forward
Mainly used to practice the ability and flexibility of the waist to move forward. Specific methods: Stand side by side, stand with your legs straight, hold your knees, cross your fingers with your hands, straighten your hips, and raise your hands palms upward. Then bend your upper body forward at the waist, put your palms down as close to the ground as possible, straighten your knees, bend your hip joints tightly, and fully extend your waist and back. With both hands loose, bend your elbows from both sides of your feet and hold your heels tightly, keeping your chest close to your legs and fully stretching your waist and back. Continue for a certain period of time before relaxing and standing up. You can also turn your waist to the left and right when your hands touch the ground, and touch the ground outside your feet with the palms of your hands to increase the flexibility of turning your waist left and right when stretching.
Key points of the action: Keep your legs straight and your knees straight, lift your chest and lower your waist, fully stretch your waist and back, and keep your chest and legs close to each other.
Waist flexibility training method 2: swing the waist backward
Mainly used to practice the flexibility of the waist's backward movement. Specific method: stand side by side, support one leg during the exercise, and swing the other leg straight back and up. At the same time, straighten both arms, and bend the body backward to perform a backward swinging motion, so that the lower back is fully compressed. Tight, with the front of the lumbar spine fully extended.
Key points of the action: Swing the back leg and bend the upper body backward at the same time; support the leg, straighten the knee. Bend the head and both arms backward to perform coordinated back swing assist movements.
Waist flexibility training method three: waist rotation
Mainly used to practice the left and right rotation of the waist. Specific method of playing: Stand with your feet slightly wider than shoulder width, arms hanging naturally on your resting sides, bend forward with your hip joint as the axis, then use your waist as the axis, move your upper body from front to right, up and then to the left, back to Make a clockwise or counterclockwise rotation; at the same time, use your arms to make a clockwise or counterclockwise circling motion with the upper body to increase the amplitude and strength of the waist rotation.
Key points of the action: Try to increase the range of the circle as much as possible, and increase the speed from slow to fast, so that the lumbar joints can fully move and stretch.
❋ Tags: