How to practice waist strength

1. How to practice waist strength

abdominal curl. For men, it is very important to exercise your waist strength with this. Everyone can do the movements, but the key is to be patient and persistent. Don’t do it for one day. I’m afraid I’ll give up if I’m tired. We insist on doing two or three groups of fifteen every day, and the results are very good.

Twist your waist. Of course, if the waist is too tired and does not exercise, it will cause its fat and damage. Here we suggest that when you have nothing to do, you can twist your waist to make your waist move and improve your waist function.

Turn hula hoops. Because twisting your waist at ordinary times will make people uncomfortable and unnatural, you may as well prepare hula hoops at home. At first, the movements will not be coordinated. After slowly mastering them, you can persist in turning for half an hour a day to recover your waist strength.

Touch the ground and lift your hips. This movement may be difficult for many people, because the flexibility is not good. However, you don’t have to touch the ground, just try to keep your hands close to your feet. Remember that your legs must be upright without bending. A touchdown hip lift can last for 30 seconds, a group of 20 times.

2. Benefits of waist strength training

The waist is the center of gravity of the human body. If the strength of this part is insufficient, it will hinder the completion of many actions. For example, if the waist strength is insufficient, it will affect the strength of the fist; The core strength of the human body is insufficient, and the observability of running posture and walking posture will be affected. If the waist and abdomen muscles are too weak, it may also affect the forward inclination of the pelvis. Abdomen and waist are the focus of bodybuilding. The abdomen is located in the most central part of the body and is particularly easy to attract attention. From the point of view of human bodybuilding, a truly healthy abdomen should be composed of a thin and powerful waist and obvious abdominal muscles. Therefore, please do not neglect the abdominal fitness exercise.

3. Precautions for training waist strength

After training, the anterior superior iliac spine of the waist will feel pain due to the compression of the barbell bar. Therefore, it is best to put towels or cotton pads on the anterior superior iliac spine and lower abdomen to reduce the pressure generated by the barbell bar, or use barbell bars with foam pads. This training is forbidden for those who have lumbar disc disease and are sedentary and sedentary. The hip strength strengthening training can effectively improve the explosive power of the hip and the support ability of the waist, so as to have a good training effect on the center of gravity control ability of rugby players when they change direction and the body balance ability when they are caught.

How to protect your waist

1. Eat less cold and wet food, and the diet of people with low back pain is generally not much different from that of ordinary people. However, you should avoid eating too much raw, cold and wet food. Even in summer, you should not drink too many frozen drinks. For cold and slippery fruits, such as watermelon, it is also inappropriate to eat too much at a time. For chronic low back pain that persists, you can often take some Chinese patent medicines to strengthen the kidney and strengthen the waist.

2. Pay attention to calcium supplement. Besides muscle strain, waist pain is also related to bone health, such as calcium deficiency. If you eat more bean products, cheese, yogurt, etc. in your daily diet, you can prevent osteoporosis and slow down lumbar pain.

3. Don’t exert too much force on the waist. If the waist is stressed suddenly, it is easy to cause lumbar muscle strain or lumbar disc herniation. When bending down to lift heavy things, it is best to squat down first, let the body’s center of gravity sink, and use force cautiously.

4. Pay attention to warmth. Women with low back pain should pay attention to warmth, especially in the cold and wet season of winter and spring, and they need to keep their waists warm. Try to avoid rain and cold, lying in the wind at night, etc. Avoid lying in a damp place for a long time. In cold and wet seasons, you can properly use electric mattresses to dispel cold and keep warm.

Dietotherapy during waist strength training

1. Angelica ginger mutton soup, 30 grams of Angelica and ginger each, 500 grams of mutton blanched in boiling water, cooled, cut into pieces, and 10 red dates. Put 10 pieces of mutton, Angelica sinensis, ginger and red dates into a casserole, add appropriate amount of water to fry them together, skim after boiling, and slowly cook them over low heat until the mutton is cooked and rotten. Drink soup and meat as much as you like, one dose every other day.

2. Sesame porridge, 15g sesame, 100g rice. Wash the sesame seeds with water, fry them slightly until yellow, grind them into a paste, and add rice to cook porridge. One dose daily for breakfast.

3. Eucommia walnut pork waist soup, 1 pair of slices of pig kidney (pork waist), 2 Chinese dates, 10 grams of Eucommia ulmoides, 20 grams of walnut meat, 2 pieces of ginger and 3 ml of rice wine. Put them into the stewing pot together, add water to fry and boil, and then simmer for 1 hour over low heat. Drink soup and meat, 1 dose per day.

4. Stewed pig’s tail with a thousand catties of dog’s back, 50 grams of dog’s back, 30 grams of dog’s back, 1 piece of pig’s tail and 2 pieces of ginger. Fry 5 bowls of water to 1 bowl, drink soup and eat pig’s tail.