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腰部不好的人适合做的运动

时间:2019-5-27 09:31 0 600 | 复制链接 | 打印 | 上一主题| 下一主题

1、仰卧挺腹

  动作:双臂支撑身体,屈膝抬起臀部,保持腰腹肌肉收紧并静止;

  时间次数:10秒一组,每次4-6组;

  主要功效:主要锻炼腰背部,臀部肌肉(注意不要憋气);


  2、倒着走

  主要功效:倒走可以缓解腰疼,是因为它能强制重心后移,减小盆骨前倾和腰椎曲度,矫正姿势。

  注意事项:倒走时也要进行热身,地点选择空旷平坦的广场,要穿平底鞋,切记防跌伤是倒走中的第一要义;


  3、侧桥运动

  动作:单臂撑起身体,另一条手臂轻轻放在腰上,以手臂和脚发力支撑,保持静止;

  时间次数:10秒一组,每侧3-5组;

  主要功效:能够锻炼腰方肌(注意不要憋气);


  4、“燕子飞”动作

  主要功效:“燕子飞”就是人们模拟燕子飞行姿势进行肢体运动,可以达到锻炼腰背肌,缓解腰部劳损的作用。

  注意事项:刚开始时,可先做10-20下,再逐渐增加,也可以睡前在床上做。如果能每天坚持做200下,颈椎、腰椎的不适10天之内就会基本缓解。


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