The function of low back muscle training is easy, medium and high difficulty of the three level, there are a lot of training.Here to recommend 6 basic movements, the 6 movement training, most of the pain can be improved significantly. Theback muscle exercise method worthy of collection.
Exercise 1: abdominal contraction training
Supine hip flexion bending, normal breathing, no breath and deep breath, navel active sink, sink to the maximum for 10 seconds, 10 seconds to relax. Over time, repeated 20 times.The major exercise Tra, it is the basis of a lot of training, but also training in standing and walking or sitting.
2 training: training waist torsion
Supine, hip flexion at 90 degrees, keep the abdominal contraction during exercise, slowly control knees together at the same time on both sides repeated movement, keep the hip has been in contact with the ground. Repeat 20 times.
Training: 3 Limbs alternately stays training
Kneeling on the mat, his hands and feet shoulder width, the contralateral hands and feet were to raise, and the body flat, maintain 5~10 seconds down slowly. Try to keep the head extension or flexion, the back remains level, reduce the body to the side sway. On both sides of the rotation, repeat 10 times on each side.
4: Abdominal training is training
Supine, feet, hips, the body weight is supported by double shoulder and heel, maintain 5~10 seconds slowly down, repeat 10 times.
5: “Flying Swallow” training training
Prone position, hands stretched, head back, legs stretched taut, back force, body reverse, lift 5~10 seconds down, then repeat, generally about 5~10 times, some young people can grow.
Exercise 6: Straight leg raising training
Supine position, hands placed on both sides of the body, slowly lift the lower limbs, knee flexion (micro single leg or legs can be used alternately) and then down, repeat 15 times.