1. Warm up first
Warm up before the lower back: bounce and deep squat jump, let the body sweat slightly.
Open shoulder activities, chest and waist to be open, the big waist needs to be active open, can start from the handle bar up and down the chest and waist.
2. Order: head, hands, hips, shoulders, chest, waist.
3. Do not take a deep breath in the lower back.
4. Eyes in the direction of the hands.
5. Feet straight, top hips, go down and top waist!
6. If you can't go down, you can sleep on the ground and brace yourself, and then go down again when you're better!
7. Get up and squat down with your legs closed, body forward and hands on your feet for 3 minutes!
8. After practicing, it is best to massage and cover with hot water!
9. Pay attention to safety:
1) If you can't stand down the waist, the first crisp down the waist, legs kneeling, the first two hands to support the waist, slowly bending over, mastering the rules, the two legs can not fall back, have to be upright, go down and then get up, and repeat the exercise.
2) lower back with both hands to support the heel control.
3) the lower back need to be measured, the waist is not good or first sleep on the ground to support the waist and then kneeling waist, and finally in the standing waist, the ground to pay attention to the method of supporting the waist, the first head, chest and waist, large waist in turn to support, the ground and support the waist and a little bit of sinking shoulders, support the waist, don't habitually pinch the shoulders shrugged, don't forget to last feet in the right place, both hands holding calves stick for a while.
Lower back rise as a simple exercise, can be carried out at any time in daily life, promote blood circulation, exercise muscles, improve body flexibility. Before performing lower back rise, you need to do proper warm-up activities, such as walking and deep breathing, to protect your body from injury.
The key to practicing the lower back rise is to get the technique right and pay attention to details. For example, relax your waist, sink your shoulders down, and try to keep your body weight stable. If you are a beginner, it is recommended that you do it under the guidance of a coach or a friend to avoid adverse consequences.
In addition to being a form of exercise, lower back rises can also be used to relieve physical fatigue brought about by prolonged sitting or standing. Every now and then, you can perform a few lower back rises to stretch your body, relieve stress, and enhance productivity.
All in all, although the lower back stand may seem simple, it actually has certain techniques and thresholds, and requires constant practice and adjustment to make it even better. Pay attention to the grasp of technical details, with appropriate warm-up and rest, I believe you can easily master this action.