Modern man, either sedentary office is before sitting in computer, long time comes down, if do not have proper motion, the waist, muscle issueing a back produces exhaustion very easily, can appear badly to wait for a symptom sorely even, although the course rests, also will surely not improve completely.

Right now, you are should great extend, able-bodied next the waist, low-necked are in muscle, still if you are young small much child the dog fair waist like, lest where day wants " handle affairs " when, the waist that discovers oneself however is already soft bend over, your National People's Congress breaks place to look. 字串2

Average person is so called lumbar force, leave back force namely actually! Strengthen training issueing a back to be able to prevent lumbar acerbity backache, suit the personage before sedentary office and computer most, not only aggrandizement flesh group, also conduce alleviates sit for a long time the unwell feeling when standing, more important is, also can let you give birth to wind in the Huhu on the bed, can saying is with one action is counted!

Want to exercise your lumbar power below? Will do with the graph!

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　　 The movement sets an example 字串8

　　Demonstrative movement one: Sit type trains

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Position of rest

Move the seat cushion of lean body to the place of hip joint, not exorbitant or too low. 字串1

Motion

Fu body, both hands across is put before the bosom, eye of head drive up looks ahead; Next back exert oneself to do sth. body drive up, become all over all the time line, the eye maintains look ahead. Return preparative position, 15 ～ of heavy Fu 20.

Demonstrative movement 2: Roman chair

Position of rest

The body sits straight hand holds grip, hold out a bosom contractible abdomen, adjust to appropriate weight. 字串9

Motion 字串2

Lie on his back to become 45 degrees to the body toward after, halt makes an appointment with 3 seconds, return former but weight is not unlocked, 8 ～ of heavy Fu 15. 字串5

　　 Demonstrative movement 3: Cable trains 字串5

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Position of rest

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Adjust weight to come appropriate weight, hold elbow, the body and cable are become all the time line, back is hit straight, double leg is opened be the same as with the shoulder wide, knee maintains small turn. 字串4

Motion 字串7

Stand the body forcibly straight, limb maintains small turn, halt makes an appointment with 3 seconds, return begin the position, 8 ～ of heavy Fu 15.

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　　 Demonstrative movement 4: Iron plate bridge 字串6

Position of rest

Lie on the ground, double leg, both hands is opened be the same as with the shoulder wide, double leg stands by hip as far as possible, both hands conversely, control is pressed go up. 字串9

Motion

Inspiratory, open below half body first, at a dash the whole body up arch rises, day of day of limb unbend abdomen, keep 10 ～ 20 seconds; First the upper part of the body slowly replace arrives on the ground, lay down below half body again, return preparative pose, can weigh Fu according to physical ability 2 ～ 3.

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　　 Demonstrative movement 5:

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Position of rest

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The back lies on his back to go up in the ball that fight force on, double leg is opened be the same as with the shoulder wide.

Motion 字串5

Suitable write a ball to move toward after with double leg, till whole back lies on his back to go up in the ball, stay to come 1 minute partly. This moves for first-rate back extend, but aggrandizement is vertebral.

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Demonstrative movement 6: 字串9

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Position of rest

Bend over drive up of above is in the ground, both hands is smooth put in chin lower part, ask a companion to sit in the help on ham to secure below half body. 字串7

Motion 字串8

Forcibly drive up of upper part of the body, had healed high more, keep 5 ～ 10 seconds, can weigh Fu according to physical ability 2 ～ 3.