There are many ways to exercise the psoas major muscle. At the same time, the effects of psoas major exercise methods are different. For example, some methods have good effects and some have average effects. So what are the psoas major exercise methods? I believe it is still Someone understands. So, how to exercise the psoas major? In fact, you can exercise like this. Let’s learn about the psoas major muscle together!
How to exercise the psoas muscle
1. Bending sideways
Keep your body upright, spread your legs apart, raise your arms to the left and right, bend your upper body forward, touch your right foot with the fingers of your left hand, and raise your right arm naturally. Inhale first, then restore it, and then exhale. . After finishing, switch to your right hand and do this for about 8 times in a row. Be careful not to bend your legs and arms, otherwise there will be no effect.
2. Lift your legs and tighten your abdomen
Lie on your back, straighten your legs and raise them as high as possible, and then slowly lower them. After practicing this movement for a period of time, bend your knees and continue to do the same movement. Repeat 8 times in a row. , this action mainly exercises the muscles of the lower abdomen.
3. Sit and bend your body
Stand upright, straighten your knees, and lean your upper body back to maintain balance. Then bend your knees and retract your abdomen to allow the abdominal muscles to flex as much as possible. During the exercise, your feet should never touch the ground, otherwise the effect will not be obvious. . This action can exercise the upper and lower abdominal muscles at the same time.
The role of psoas muscle training
The waist muscles play a dual role, as their name indicates. The lumbar muscles support the lower part of the spine. Sufficient exercise can relieve the pressure from the back spine. Therefore, the waist muscles play a role in all sports. For those who engage in muscle building, strong lower back muscles allow for risk-free basic training that could otherwise damage the spine.
When the body leans forward, the waist can make the upper body stand upright again. In this action, the waist muscles rarely work alone, usuallyIt often activates the buttocks muscles and hamstring muscles at the same time.
Muscle training is more likely to injure your back than it is to strengthen your back. Even minor back pain can prevent you from training better, so you should always pay attention to the spine because it is very fragile and is not meant to withstand the high-intensity physical exertion imposed on it. train. In order to divert pressure from the spine to the lumbar muscles, strong abdominal and lumbar muscles are necessary. All exercises should be done just like the exercises for the neck muscles, to strengthen the back without damaging the back muscles.
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