#如何进行腰背部肌肉的锻炼#你年纪虽不大, do you often feel pain or weakness in your lower back? It is also possible that your lower back muscles are weak.
Today, I will introduce you to a few simple and effective exercises to strengthen the lower back muscles, so that you can improve pain and weakness, and have a stronger waist and back!
First of all, start with Xiao Yanfei's action. Lie down on the mat with your hands and feet raised, stretching as far back as you can, and repeatedly raising and lowering to imitate a flying swallow. In this way, the deep lumbar and dorsal multifidus muscles and erector spinae muscles can be better trained, which is excellent for improving the lumbar spine.
Then, try doing a static plank, keeping your body in a straight line and breathing evenly. It can effectively exercise the endurance of the lower back and core muscles.
Then, lie on your back and support your body with your arms, feet and head, then raise your hips as high as possible, pause and slowly lower or repeat the movement. This strengthens the muscles in the lower back and hips, improving the stability of the body.
In addition, the "Russian Twist" in a seated position is also a good one, which works the muscles on both sides of the waist and abdomen and strengthens your core stability. When practicing, make sure the movements are fluid and stable.
Of course, if you want to work your lower back more holistically, then exercises such as yoga and Pilates are also good options. During the practice, it is important to pay attention to the accuracy of the movements to avoid injury.
At the same time, maintain an appropriate exercise frequency and exercise 3-5 times a week for about 30 minutes each time, and you can get obvious results.
Through scientific exercise methods, we can effectively relieve low back pain and enhance muscle strength. Let's try it out!