Nine ways for men to build waist strength

　　In life, many male They all engage in some physical labor, so the damage to the body is relatively large. Especially the waist, once injured, it is easy to suffer from some disease , such as lumbar disc herniation and so on.

　　What should a man do exercise Your own waist strength?

　　1. Arch bridge type

　　Lie on your back on the bed, flex your legs, use your feet, elbows and back of your head as the fulcrum (5-point support), and lift your buttocks hard, like an arch bridge. As the exercise progresses, you can put your arms in front of your chest and exercise only with your feet and the back of your head as the fulcrum (3-point support). You can exercise 10 to 20 times each time.

　　2. Feiyan style

　　Lie prone on the bed, place your arms at your sides, straighten your legs, and then lift your head, upper limbs, and lower limbs.

　　3. Climb feet with both hands

　　The whole body should be upright and relaxed, and the legs can be slightly separated. First raise the arms, and then lean back the body to the maximum extent possible. Pause for a moment, then bend forward, move your hands down so that your hands touch your feet as much as possible, pause again, and then return to the original position. Can be done 10 to 15 times continuously. Be careful not to bend your legs when bending forward, otherwise the effect will not be good. elderly Or patients with high blood pressure should move more slowly when bending.

　　4. Knock blood alternately

　　Stand with your legs shoulder-width apart, your legs slightly bent, your arms hanging naturally, and your hands half-clenched into fists. Turn your waist first to the left, then to the right. At the same time, the two arms naturally swing back and forth as the waist rotates left and right, and with the power of the swing, the hands move forward and back, and tap the lower back and lower abdomen alternately. The maximum or minimum force can be determined as appropriate. Do this for about 30 times in a row.

　　5. Flex forward and extend backward

　　Stand with your legs shoulder-width apart, hands on your hips, and then steadily do full forward flexion and back extension of your waist 5 to 10 times each. Try to relax your waist muscles when exercising.

　　6. Hip rotation

　　Stand with your legs slightly wider than shoulder width, put your hands on your hips, and breathe evenly. With the waist as the central axis, the hips first perform a horizontal rotation movement in a clockwise direction, and then perform the same rotation in a counterclockwise direction. The speed increases from slow to fast, and the amplitude of rotation increases from small to large. Repeat this 10 to 20 times. Pay attention to keeping your upper body basically upright, your waist moving with the rotation of your hips, and your body not leaning forward and back excessively.

　　7. Lying prone and stretching

　　Lie down with your face to the ground and your body as straight as possible, stretch your arms forward, raise your head slightly, stretch your arms forward as much as possible and your feet as far back as possible. Maintain each stretch for 10 to 15 seconds, and then slowly relax.

　　8. Cat pose stretch

　　As the name suggests, this set of movements is shaped like a cat stretching.； First, stretch your arms forward and touch your palms to the ground, then pull your body above the knees to sit back until your buttocks touch your feet. Make a kneeling position with your knees on the ground and buttocks on your feet. Try to stretch your arms, shoulders and back as much as possible. Maintain the stretching action for 10 to 15 seconds, then slowly relax and repeat the entire action.

　　9. Curve your back and press on your palms

　　The posture is similar to an ordinary palm press, except that the knees are on the ground. Support the ground with your arms slightly outside your shoulders, and then perform a palm-pressing motion with your arms bent and straightened. Pay attention to maintaining a slight bend in the waist, hold each movement for 10 seconds, and then do it again, but remember to do it according to your own ability. (Reference website: Wenkang Men)