Waist muscle training: How to strengthen a man's waist if his waist is weak?

 　　waist exercise The most important thing is to exercise the abdominal, waist and lower back muscles. It not only has a bodybuilding effect and is eye-catching, but can also maintain the stability of the lumbar spine and effectively prevent acute and chronic waist injuries and low back pain occurrence. From this we can see how important waist exercise is.

　　1. Psoas muscle training method.

　　Bend sideways, stand upright, spread your legs, raise your arms to the left and right, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, do not bend your arms or legs, maintain rhythmic breathing, then change direction and do it again, repeat this action 10 times； For forward flexion and back extension movements, place your feet shoulder-width apart, put your hands on your hips, and do full forward flexion and backward extension of your waist 5 times each. Then perform waist rotation movements, rotating once in the clockwise direction and once in the clockwise direction. ； “For the "Arch Bridge Pose" exercise, lie on your back on the bed, remove pillows and bend your knees, place your elbows and back against the bed, lift your abdomen and buttocks upwards, rely on the five points of your shoulders, elbows and feet to support the weight of the entire body, maintain the posture for one minute and then slowly lower it.

　　2. Abdominal and waist exercise method.

　　The abdominal muscles are the core muscles of the body. If they are fully exercised, they can effectively enhance the stability of the body. The most effective exercise to enhance the strength of the waist and abdominal muscles is sit-ups. Sit-ups can stretch the spine, exercise back muscles, tighten the abdominal muscles, and stimulate abdominal blood circulation, thereby better protecting the organs in the human abdominal cavity. It is also helpful to improve posture and prevent hunchback. When doing sit-ups, pay attention to the correct posture. First lie on your back on the mat, with your legs slightly apart, and your knees bent at 90 degrees. Put your hands naturally on both sides of your head. When you rise, your elbows touch or exceed your knees. When you fall, your shoulder blades touch the pad to complete the movement. In this process, waist strength is used.

　　3. Exercise method for office workers.

　　Generally, working people do not have much time to do waist exercises, but we can get exercise from many small things. For those who work very close to work, you should walk to work. In fact, taking the bus or driving yourself is a waste of time, and it does not have the effect of exercise. Walking to work after breakfast can help digestion of the gastrointestinal tract, normal operation of the metabolic system, and maintain a good body shape.； During work, you can occasionally exercise in your seat, such as doing levator exercises. When you inhale, contract your anus and lift it up, and relax naturally when you exhale. ； When your hands are free, place them on your lower abdomen and gently rub them continuously to fully activate your intestines and stomach. ； Take the elevator less and take the stairs more ； Use the time after lunch to take a proper rest, twist your waist, pat your legs, pat your lower abdomen, etc., to achieve the purpose of waist exercise.