How to train a person's quadratus lumborum muscle? Of course, there are many training movements. Among these training movements, some movements are very effective, and some movements have average effects. However, many people do not know how to train the quadratus lumborum muscle. What, what kind of training method is that? Some people still know. So, what are the simple and effective ways to train the quadratus lumborum muscle? Let’s take a look below.
1. Sideways bending exercise
Upright. Separate 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, and neither legs nor arms should be bent. Inhale, then restore, and exhale. Change direction and repeat. Do this 8 times in a row.
2. Leg bending exercise
Supine position. Place your arms flat on the ground left and right, straighten your legs and lift your knees at the same time. Inhale to bring your thighs close to your abdomen; then exhale and slowly return to the position. Repeat 8 times.
3. Lift your legs and tighten your abdomen
Mainly to develop the lower abdominal muscles. Lie on your back with your upper body straight, lift your legs as high as possible, and then slowly lower them. After doing this exercise evenly, bend your knees and continue doing the same movement. Repeat 8 times.
4. Walk
Walking can exercise the muscle strength of the waist, hips and lower limbs, enhance the coordination of limbs and trunk movements, and maintain the physiological curvature of the lumbar spine.
5. Climb the stairs
Going up and down stairs can enhance muscle strength, especially when the center of gravity is tilted backward when going down stairs, the waist muscles contract and relax, which plays a great role in protecting the physiological curvature of the lumbar spine.
6. Dance ballroom
It can enhance the muscle strength of the waist and legs and coordinate the tension between the waist and abdomen.
7. Sitting flexion
Mainly for the development of upper and lower abdominal muscles. Straighten your knees, lean your upper body back to maintain body balance, and then bend your knees and tuck your abdomen in to make your abdominal muscles extremely flexed. During practice, the feet begin toNever touch the ground.
8. "Cycling" exercise
Supine position. Take turns to flex and extend your legs, imitating the motion of riding a bicycle. The movements should be fast and flexible, and the range of flexion and extension should be as wide as possible. It lasted 20 to 30 seconds.
9. Twist
Hold a handle with one hand or pull a heavy object of a certain weight, and perform twisting and turning exercises in various postures to exercise the oblique and waist muscles.
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