Title: How to practice the lower waist - in-depth analysis and practice guide.
Introduction. In dance, gymnastics, yoga and other sports, lower back is a basic and important skill. Not only does it improve the flexibility of the body, but it also strengthens the core muscles. However, for many people, lowering the waist is not an easy thing to do. This article will delve into tips and methods for lowering the lower back and provide some practical exercise guides.
First, the basic principle of lower back.
The lower back movement mainly involves the coordinated work of the spine, hip joint, and lower back muscles. First, the spine needs to maintain a certain amount of curvature in order to provide enough room for the lower back muscles to contract. Second, the hip joint needs to be open in order for the body to be able to move downward. Finally, the lower back muscles need to exert strength to control the body's descent speed and stability.
Second, the basic steps of the lower back.
Warm-up: Before doing lower back exercises, do a full-body warm-up exercise to prevent muscle strain.
Standing position: Keep your feet shoulder-width apart and your hands on your waist, keeping your spine straight.
Bend over: Inhale and push your upper body down with the strength of your lower back muscles until your hands reach your toes or ankles.
Hold: Exhale while using the strength of your lower back muscles to keep your body in the lower back position.
Recovery: Inhale while using the strength of your lumbar muscles to push your body up and back into a standing position.
3. Common mistakes in the lower back and how to correct them.
Error: Excessive curvature of the spine. This can lead to back pain or spinal injury. Correction method: During the lower back process, maintain the natural curvature of the spine and do not overbend.
False: Use the strength of your legs to lower your waist. This can lead to a strained leg muscle. Correction method: In the process of lower back, the strength of the lower back muscles is mainly used, not the strength of the legs.
Fourth, the lower back practice method.
Bridge: This is a very effective lower back exercise. First, lie flat on the ground with your feet together and your hands at your sides. Then, inhale while lifting your hips with the strength of your lumbar muscles until your body forms a straight line. Hold this position for a few seconds, then exhale while lowering your hips. Repeat this 10-15 times.
Cat-Cow Pose: This is an exercise that can help relax the muscles in the back. First, get on all fours, with your wrists below your shoulders and your knees below your hips. Then, inhale while arching your back up and looking your head down. Hold this position for a few seconds, then exhale while recessing your back down and looking your head up. Repeat this 10-15 times.
Sit-ups: This is an exercise that strengthens the muscles in the lower back. First, lie flat on the ground with your feet together and your hands behind your head. Then, inhale while using the strength of your lumbar muscles to lift your upper body up until your elbows touch your knees. Hold this position for a few seconds, then exhale while lowering your upper body. Repeat this 10-15 times.
5. Precautions for lower back.
If you feel back or neck pain during the lower back process, you should stop the exercise immediately.
If you feel difficulty breathing during the lower back process, you should stop the exercise immediately.
If you feel dizzy or nauseous during the lower back process, you should stop the exercise immediately.
Epilogue. The lower back is an exercise that requires skill and patience. With the right approach and consistent practice, we can gradually improve the ability of the lower back. At the same time, we also need to pay attention to prevent injuries in the process of lower back. Hopefully, this article will help you better understand and master the techniques of lower back.
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