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Outbreak of lower back pain, fitness training to help

by:Bosket     2020-08-31
Disease better, everyone is dried and busy to return to work, many people have a lower back pain is unwell, what reason is this? During outbreaks, basic curtilage in the home everyday, you rarely movement, sitting for a long time to get to the Internet, watch mobile phone, TV and network office, in front of the body muscle shortening for a long time, the small of the back muscles being stretched for a long time, which appeared on both sides before and after muscle imbalances. Shorter in the front of the muscle, back muscle, stooped to walk very comfortable. And return to work after, people need more walking and standing, in order to let the body stands erect, back muscles need more power to maintain, this can make the pressure of the lumbar spine and lumbar increased, leading to lower back pain discomfort, and even between the waist dish outstanding disease recurrence of symptoms.

understand reason, prevention and control methodology is simple, simple said is 'stretching shortening of muscle, exercise variable-length muscle'. Below to introduce you to some simple fitness training methods.

the front body muscle drafting

1. Ball on drafting

lie on your back on the ball, upper body slowly stretch, leg unbend, feel the body muscle tightness ahead. ( See figure 1) Stick to 6 ~ 15 seconds at a time, each set of 5 ~ 10 times.

note: don't too much, easy to fall.

the rear part of the body muscles

1. Ball 'swallows' training

stomach on the ball, feet apart with hip width, hands forward, tall, make chest slightly lift the head. ( See figure 2) Insist on 6 ~ 15 seconds each time, each set of 5 ~ 10 times.

note: keep the balance of center of gravity, don't too much, easy to fall.

2。 Ball 'kneel leg lifts' training

on his knees, stomach on the ball, both hands support on MATS, in order to keep the body balance, after stretch on one side of the lower extremities, carry to spinal level. ( See figure 3) Insist on 6 ~ 15 seconds each time, each group of 5 ~ 10 times, legs interval training.

note: keep the balance of center of gravity, don't too much, lest cause pelvic tilt.

3。 Fitness training 'bridge'


'build' training
the supine position, hands flat on both sides of the body, double leg and shoulder are the same as the width on the ball. Lift your pelvis, make the ball under the leg to keep balance and shoulder, pelvis and double foot into a straight line. ( See figure 4) Insist on 6 ~ 15 seconds each time, each set of 5 ~ 10 times.

'single bridge' training

if it is easy to complete the 'build' training, can be trained in the 'build' slowly raise one side on the basis of the lower extremities, insist on 6 ~ 15 seconds, and then return to the starting position, legs interval training. ( See figure 5) Insist on 6 ~ 15 seconds each time, each set of 5 ~ 10 times.

knees a 'build' training

if it is easy to complete the 'build' training, can be in the 'build' training on the basis of the ball with the feet to the hips, knee buckling gradually, make the knee joint, pelvis and shoulders into a straight line. ( See figure 6) Insist on 6 ~ 15 seconds each time, back to the starting position, each set of 5 ~ 10 times.

training every time can adopt drafting and 1 ~ 2 training action, once per day, about 20 minutes at a time, in severe cases each one in the morning and at night. Power, should pay attention to in self treatment, general with can stand for degrees, 15 days course, generally a therapy can relieve symptoms. Without ease, the proposal to check hospital system, eliminate organic lesions. With the need of fitness training centre of gravity is stable, so it is not recommended age supplied by training, otherwise easy to hurt; If the home without training goals, can use a folded quilt instead.
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