How can young people exercise with bad waist

Although it is not common for young people to have bad backs in life, it is quite harmful to young people. There are many reasons for young people to have bad backs, which may be related to the sequelae of accidental injuries. In addition, if you do not pay attention to it or engage in some heavy physical labor, it may cause bad backs. At this time, some scientific exercise methods should be used to improve it. Let's take a look at this aspect.

1. Lumbar muscle training method.

Sideways bending exercise: stand upright, spread your legs, raise your arms horizontally to the left and right, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, neither your arms nor your legs can be bent, keep breathing rhythmically, then change direction and do it again, repeat this movement 10 times; forward flexion and extension exercise: spread your feet as wide as your shoulders, put your hands on your hips, do full forward flexion and extension of your waist 5 times each, then perform waist rotation exercise, rotate clockwise and counterclockwise once each; "arch bridge" exercise: lie on your back on the bed, bend your knees without a pillow, support the bed with your elbows and back, lift your abdomen and buttocks up, rely on your shoulders, elbows and feet to support the weight of your entire body, maintain the posture for one minute and then slowly let it go.

2. Abdominal and waist exercises.

The abdominal muscles are the core muscles of the body. If they are fully exercised, they can effectively enhance the stability of the body. To enhance the strength of waist and abdominal muscles, the most effective exercise is sit-ups. Sit-ups can stretch the spine, exercise the back muscles, tighten the abdominal muscles, and stimulate blood circulation in the abdomen, thereby better protecting the internal organs in the human abdominal cavity. It is also beneficial to improve posture and prevent hunchback. When doing sit-ups, you should 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. Place your hands naturally on both sides of your head. When rising, your elbows should touch or exceed your knees, and when descending, your shoulder blades should touch the mat to complete the movement. The strength of your waist is used in this process.

3. Exercise method for office workers.

Generally, people who work don't have much time to exercise their waist, but we can exercise from many small things. For those who live close to work, they should walk to work. In fact, taking the bus or driving yourself is a waste of time, and it does not serve the purpose of exercise. Walking to work after breakfast can help digestion of the stomach and intestines, make the metabolic system function normally, and maintain a good body shape; during work, you can occasionally exercise at your seat, such as doing levator anus exercises. When inhaling, contract the anus and lift it up, and relax naturally when exhaling; when your hands are free, put them on your lower abdomen and rub them gently, which can fully activate the stomach and intestines; 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., all of which can achieve the purpose of waist exercise.