How to practice lower back
girls have higher and higher requirements for the softness of the body, and the lower waist has become the direction that many girls and children want to exercise. Now let's see how to practice lower back.
the premise of lowering the waist is to be prepared, so stretching before lowering the waist is essential to protect your body from injury. Beginners can practice ligament stretching first. For example, sitting forward flexion can exercise the flexibility of stretching legs and arms. The standard of forward flexion in sitting position is that the palm passes over the toe, so the ligament can play the best effect.
for the first attempt to lower your waist, you can choose to stand with your back against the wall and lower your waist slowly with your palm on the wall. There are walls and other supports, which can better alleviate your fear of learning and stabilize your lower waist. Of course, if you are really afraid, and in order to prevent accidents such as falling, you can also ask someone to hold your waist as an auxiliary to help you practice.
you can ask others to hold your waist and practice lowering your waist for many times. Your body line is in an inverted n shape. When others hold your waist, it may not reach your ideal lower waist for the first time. You need to lower your waist one at a time to practice, so that you can lower your waist independently without relying on others.
you can bend your legs back, make a posture of lowering your waist, kneel on the ground or yoga mat, and slowly prop up the waist and even the upper part of the whole body with the power of your palm, so as to achieve the effect of lowering your waist. This is a kind of reverse thinking, which can also be used as your basis for lower back exercises. But it should be noted that if the pain is obvious, stop practicing, so as not to strain the waist excessively, cause ligament damage and damage the spine.
you can choose the open space next to the mirror to repeatedly practice the slow rhythm movement of the lower back, and see whether each lower back movement is standard and beautiful from the mirror. Only the action standard can achieve better lower back effect and more accurate lower back movement. More standard movement exercises will speed up your practice progress and allow you to complete lower back exercises better and faster.
you can prepare yoga mats on the ground or practice on soft ground. First, stand up, spread your arms, lean back, and then slowly lower your waist. The first attempt may not be successful, but you can try your best to complete it, so that you have a standard in your heart and know where your bottom line is. It should be noted that there should be bystanders or soft objects around to prevent yourself from falling and injury.
for those without lower back guidance and lower back foundation, you can decompose the lower back movement, take one or two movements as a combination, practice first, and finally combine them together to form a complete lower back movement exercise. For example, you can first practice the back tilt, try to reach the lower waist, and then contact the support actions of your arms and legs. In this way, with basic practice, it is very simple to achieve a complete action.