Exercises to train the side waist

The muscles on the side of the waist are relatively important to the human body. People need to use these muscles when they turn sideways, bend over, or twist their bodies. Some fitness experts also like to exercise this part of the muscles, which will make themselves stronger and more powerful. There are many exercises for side waist training, such as prone waist rotation, dumbbell side waist and side lying waist lift, etc. The following is a detailed introduction to the exercises for side waist training.

How to exercise both sides of the waist

1. Stand with your back bent and turn your waist. Stand with your feet wider than shoulder-width apart and your arms outstretched. Then twist your waist downward, touch the sole of your left foot with your right hand, stand upright, and switch to your left hand. Repeat this movement 3 sets, 20 times each set.

2. Dumbbell side waist. Stand with your feet slightly apart, put your right hand on your waist, hold a dumbbell (2-3 kg) in your left hand, and let it hang naturally. Then bend your body to the left, let your left hand hang as low as possible, and then straighten your body. Repeat this movement 2 sets, 20 times each set. Do this alternately on both sides.

3. Fitness bar side waist. Stand with your feet hip-width apart. Hold a fitness bar with both hands, place it on your shoulders (if you don't have a fitness bar, you can cross your hands and hold them flat in front of your chest), and keep your back straight. Then stretch your waist to both sides slowly, pay attention to the amplitude, and avoid straining it. Repeat this movement 3 sets, 20 times each set.

4. Lie on your side and lift your waist. This move is somewhat difficult. Lie on your side on the floor with one arm bent, supporting your body with your elbow and your forearm pointing forward. Keep your body straight, then push your waist down so that your entire lower body touches the ground, and then pull up. Repeat this movement 2 sets, 20 times each set.

How to deal with sports back injury

1. Rest: Lie quietly on a hard bed, use pillows (or sandbags) on both sides of your waist to keep it still and move less. Hugging your knees with your hands can relieve pain.

2. Guidance: Guidance or acupuncture of the extra meridian points on the lumbar pain points. On the back of the hand, between the second, third and fifth metacarpal bones, at the midpoint between the transverse wrist crease and the metacarpophalangeal joint. Two points on one side. Guide or retain the needle for 20 minutes, three times a day, and at the same time let the patient flex and extend more than 10 times, which will have a significant analgesic effect.

3. Hot compress: Cover your waist with a thin cloth, apply a wrung-out hot towel to the affected area, and then cover it with another layer of soaked hot towel to maintain the heat. Change it every 3 minutes and continue the hot compress for 20-30 minutes each time. You can also wrap heated salt or sand in a cloth bag and apply hot compress, but be careful to keep the temperature within your tolerable range.

4. Massage: Use "kneading and pressing" to relax the lumbar muscles, twice a day, each time for 20-30 minutes.

5. Prevention: When the pain is greatly reduced, quickly perform lumbar muscle exercises to prevent muscle and ligament adhesion and the transition from acute to chronic. You should strengthen your waist exercises on a daily basis to enhance muscle strength and prevent recurrence. When grabbing heavy objects, first stretch your limbs and then bend and stretch your waist. Wait until your posture is stable before lifting the object.