How to protect your waist from several ways to keep you away from the waist disease
How to protect your waist Several ways to keep you away from the waist disease The waist is one of the more vulnerable parts of the movement.
Absolutely the waist of a healthy person, or the waist that has been injured but has not yet developed symptoms, or has multiple diseases, need to exercise regularly.
Here are a few ways to protect your waist: 1. You should reduce the bending when you are in normal or heavy.
Because the lumbar disc moves backwards when bending forward, if the bending of the nucleus pulpus is worn repeatedly, the disc may be transparently denatured or even broken, especially in the posterior lateral weakness.
A healthy intervertebral disc can transmit the upper body weight evenly to the surface of the lower vertebral body, and plays a buffering and oscillating role when the body moves vertically.
Sometimes if you have to bend the waist, you can use the knee-squatting action instead of simply bending your knees and not bending over.
2, the waist should be properly applied.
As the saying goes, the top of the column is a thousand pounds, and the weightlifting athlete can lift the weight more than several times his own weight, which is to use the right technology.
When lifting weights, the back muscles force the waist column straight, the abdominal muscles contract and squat, the waist is always in an upright position, and the abdomen is chest, which is a safe posture.
In the sitting position, the waist can not be empty, close to the back of the chair or use the cushion to make the waist upright, especially for those who are sitting for a long time, can not let the waist shift back, such as drivers, office staff.
3, keep your waist warm.
When it’s winter, you can’t wear clothes or even waist for the pursuit of fashion.
Warmth can promote blood circulation, promote metabolism, and promote recovery of the wound. Wind and cold are physical stimuli. It causes blood vessels to contract and blood flow to slow down. Especially after blowing through the wind, it is easy to stimulate nerves and cause pain, especiallyThe part of the injury is prone to recurrence of the old disease.
4, belt protection.
The belt can play two roles, one is to keep warm, and the other is to support the waist.
If you feel your waist is weak, it is better to use it early.
The belt can be made by yourself, sewed with old cotton or underwear, or purchased at the mall. The most important thing is to choose the body that suits your body shape, especially soft and comfortable.
5, do more to make the waist feel comfortable, do not do the action that easily hurts the waist.
If you feel that an action or posture causes the waist weight to increase or aggravate the pain, stop it immediately, otherwise it will cause pain.
When someone is exercising, they always do some movements that are not in line with the physiology. They originally wanted to exercise, which is actually counterproductive.
For example, common leg presses, especially when the amplitude is shifted.
6, with both hands to squat from top to bottom, smooth and smooth.
It can calm the waist nerves, relax the waist muscles, eliminate fatigue, relieve pain and promote systemic blood circulation.
7, in order to fight the gravity of the lumbar disc for a long time, you can work hard to lift up.
You can also use the door frame or the horizontal bar, parallel bars, relax the waist, sink down, swing back and forth, tilt, twist, even if you don’t leave the ground, simply speaking, it is stretching, pulling, sinking, sinking,Shake.
8. Any posture that is persistent will be easy to hurt.
Because the fixed muscle group is exerting force, and it is not easy to make a rest for a long time, it is easy to make it fatigue, and fatigue is a potential factor of strain damage. Therefore, it is necessary to change the posture next to the wall, and take a rest, during which the movement of each joint can be relaxed.better.
9. When lifting or rubbing with your upper limbs, don’t relax your waist.
Sometimes, with a single click, it can cause the lumbar disc to protrude.
When the waist is strong, hold the gas. At this time, the abdominal muscles should be tightened at the same time to support the waist muscles, thus effectively protecting the waist.
To put it simply, it is to hold your breath when you use force.