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怎么练腰部力量 - How to train waist strength

文章目录

一、怎么练腰部力量

1. 怎么练腰部力量
2. 练腰部力量的好处
3. 练腰部力量的注意事项
二、如何保护好腰部
三、练腰部力量期间的食疗

怎么练腰部力量

1、怎么练腰部力量

仰卧起坐。对于男性来讲,用这个锻炼你的腰部的力量是非常关键的。动作大家都会做,只是重点要有耐心,还有坚持。不要做一天,怕累,就放弃。坚持天天以十五个为一组做两三组,效果非常好。

扭腰运动。当然,腰如果劳累过多,不运动,就会造成其赘肉,以及损伤。这里建议大家有事没事的时候,可以扭动一下自己的腰部,从而让腰运动起来,达到提升腰功能的好处。

转呼啦圈。因为平时扭腰的话,会让人看着不舒服,也不自然,所以,不妨在家里准备呼啦圈来转,刚开始动作不会协调,慢慢掌握后,一天坚持转半个小时,也能达到腰力恢复。

触地抬臀。这个动作,可能对许多人来讲,比较困难,因为柔韧度不行了。但,你不用触到地上,只要尽量手靠近脚就可以。记得,双腿必须直立不打弯,一个触地抬臀的动作,可以坚持三十秒,一组动作,二十次。

怎么练腰部力量 - How to train waist strength

2、练腰部力量的好处

腰部是人体的重心部位,这个部位如果力量不足会阻碍很多动作的完成度。比如如果腰力不足,会影响出拳的力量;人体核心力量不足,跑步姿势、走姿的可观性都会受到影响。如果腰腹部肌肉太过薄弱,还可能会影响到骨盆的前倾。腹腰部,是健美锻炼的重点。腹部处在身体的最中央,是特别容易引人注目的部位。从人体健美角度看,真正健美的腹部应由细而有力的腰和线条明显的腹肌构成。因此,请您不要忽视腹部的健美锻炼。

3、练腰部力量的注意事项

训练后,腰部髂前上棘由于杠铃杆的压迫会有疼痛感。所以最好在髂前上棘和小腹上放毛巾或棉垫减小杠铃杆产生的压强,或采用加装泡沫垫的杠铃杆。有腰椎间盘疾病及久坐少动者禁用此训练。臀部力量强化训练可有效提高臀部爆发力和腰部的支撑能力,从而对橄榄球运动员变向跑中的重心控制能力及被擒抱时的身体平衡能力有良好训练效果。

怎么练腰部力量 - How to train waist strength

如何保护好腰部

1、少吃寒湿食物,腰痛者的饮食,一般与常人无多大区别。但要注意避免过多地食用生泠寒湿的食物,即使在夏天,也不宜多饮冰冻的饮料。对于性寒滑的水果,如西瓜,也不宜一次进食太多。对于慢性腰痛持续不断的,可常服一些固肾壮腰的中成药。

2、注意补钙,腰部疼痛除了与肌肉劳损有关,还和骨骼的健康状况有关,比如缺钙。如果平时饮食多摄取豆类制品、奶酪、酸奶等,能预防骨质疏松,减缓腰椎痛。

3、腰部用力不要太猛,突然让腰部受力,很容易发生腰部肌肉拉伤或者腰椎间盘突出。弯腰搬重东西的时候,最好先蹲下,让身体重心下沉,慎重用力。

4、注意保暖,妇女腰痛病人,要注意保暖,特别是在冬春寒湿季节,尤其需要做好腰部的保暖。尽量避免淋雨受寒,夜卧当风等。避免久卧潮湿之地,在寒湿季节,可适当使用电热褥祛寒保暖。

怎么练腰部力量 - How to train waist strength

练腰部力量期间的食疗

1、当归生姜羊肉汤,当归、生姜各30克切大片,羊肉500克焯沸水,晾凉,切块,红枣10个。羊肉、当归、生姜、红枣10个同入砂锅,加适量水共煎,沸后撇沫,改小火慢煮至羊肉熟烂。随量饮汤吃肉,隔日1剂。

2、芝麻粥,芝麻15克,大米100克。将芝麻用水淘净,轻微炒黄后研成泥状,加大米煮粥。每日1剂,供早餐食用。

3、杜仲核桃猪腰汤,猪肾(猪腰)1对切片,大枣2个去核,与杜仲10克、核桃肉20克、生姜2片、米酒3毫升。同入炖盅,加水共煎沸后改小火炖1小时。饮汤吃肉,每日1剂。

4、千斤拔狗脊煲猪尾,千斤拔50克、狗脊30克、猪尾1条、生姜2片。水5碗煎至1碗,饮汤吃猪尾。


Article directory

First, how to train waist strength

1. How to train waist strength
2. Benefits of Waist Strength Training
3. Notices for Waist Strength Training
2. How to protect the waist
3. Diet therapy during waist strength training

How to train waist strength

1. How to train waist strength

Abdominal curl. For men, it's crucial to use this to exercise your waist strength. Everyone can do the action, but the key point is to be patient and persevere. Do not do a day, afraid of tiredness, give up. Insist on doing two or three groups of fifteen every day, and the effect is very good.

Twist the waist. Of course, if the waist is too tired and does not exercise, it will cause excessive fat and injury. Here we suggest that when you are free, you can twist your waist, so that the waist movement, to enhance the benefits of waist function.

Turn the hula hoop. Because the usual twist of the waist, will make people look uncomfortable, also not natural, so you might as well prepare a hula hoop around at home, the first movement will not coordinate, slowly master, a day to insist on turning half an hour, can also achieve waist strength recovery.

Touch the ground and raise the buttocks. This movement may be more difficult for many people, because flexibility is not enough. But you don't have to touch the ground, just keep your hands close to your feet. Remember, the legs must be upright without bending, a touch to raise the buttocks movement, can adhere to 30 seconds, a group of movements, 20 times.

怎么练腰部力量 - How to train waist strength

2. Benefits of Waist Strength Training

The waist is the center of gravity of the human body. If the strength of this part is insufficient, it will hinder the completion of many movements. For example, if the waist strength is insufficient, it will affect the strength of the punch; if the core strength of the human body is insufficient, the observability of running posture and walking posture will be affected. If the lumbar and abdominal muscles are too weak, it may also affect the forward tilt of the pelvis. Abdomen and waist, is the focus of bodybuilding exercise. The abdomen is the most central part of the body, and it is a particularly noticeable part. From the point of view of bodybuilding, a truly bodybuilding abdomen should consist of a thin and powerful waist and a distinct line of abdominal muscles. Therefore, please do not neglect the abdominal bodybuilding exercise.

3. Notices for Waist Strength Training

After training, the anterior superior iliac spine of the waist will feel pain due to the pressure of the barbell bar. Therefore, it is better to put towels or cotton pads on the anterior and upper iliac spine to reduce the pressure generated by barbell stems or to use barbed sticks with foam mats. This training is forbidden for those with lumbar intervertebral disc disease and sedentary and inactive. Strengthened hip strength training can effectively improve the buttock explosive force and waist support ability, so as to have a good training effect on rugby players'ability to control the center of gravity in turning running and the ability of body balance when they are captured.

怎么练腰部力量 - How to train waist strength

How to protect the waist

1. Eat less cold and damp food, and the diet of people with low back pain is generally not much different from that of ordinary people. But pay attention to avoid eating too much cold and wet food, even in summer, it is not appropriate to drink more frozen drinks. For cold and slippery fruit, such as watermelon, it is not appropriate to eat too much at one time. For chronic low back pain, you can often take some kidney-strengthening and Waist-strengthening traditional Chinese medicine.

2. Pay attention to calcium supplementation. Lumbar pain is not only related to muscle strain, but also to the health of bones, such as calcium deficiency. If you eat more legumes, cheese, yogurt and so on, it can prevent osteoporosis and alleviate lumbar pain.

3. The waist should not be too hard, suddenly let the waist force, it is easy to occur lumbar muscle strain or lumbar disc protrusion. When bending down to carry heavy things, it's better to squat down first, let the center of gravity sink, and exert cautiously.

4. Pay attention to keeping warm. Women with low back pain should pay attention to keeping warm, especially in winter and spring, cold and wet season, especially the need to do a good job of keeping warm in the waist. Avoid rain, cold, sleeping in the wind at night, etc. Avoid lying in wet place for a long time. In cold and wet season, electric heating mattress can be used to remove cold and keep warm.

怎么练腰部力量 - How to train waist strength

Diet therapy during waist strength training

1. Angelica Ginger Mutton Soup, Angelica and Ginger 30 grams each cut into large pieces, mutton 500 grams of boiling water, cool, cut into pieces, jujube 10. Mutton, Angelica sinensis, ginger and jujube are decocted in a casserole with proper amount of water. After boiling, skim the foam and simmer over low heat until the mutton is ripe. Eat meat with soup, one dose every other day.

2. Sesame porridge, 15 grams of sesame and 100 grams of rice. Purge sesame seeds with water, stir-fry them slightly and then grind them into mud shape. Add rice and cook porridge. One dose a day for breakfast.

3. Eucommia ulmoides walnut pork waist soup, pork kidney (pork waist) 1 pair of slices, jujube 2 de-nucleated, and Eucommia ulmoides 10 grams, walnut meat 20 grams, ginger 2 pieces, rice wine 3 ml. Simultaneously into the stew cup, add water and boil together, then simmer for 1 hour. Drink soup and eat meat, one dose a day.

4. Pull the pork tail in a pot with dog's ridge by jacks, 50 grams by jacks, 30 grams by dog's ridge, 1 piece by pig's tail and 2 pieces by ginger. Fry 5 bowls of water to 1 bowl, drink soup and eat pork tail.