開始力量訓練時,在教練教做了些動作,感到對增強lower back 和core 的力量有很大幫助。當然,如果已經腰疼的,或許不一定適用。
Kettle bell Swing
single leg supported hip hinges
DB Goblet Squat
Farmer's carry/Suitcase carry
Kettle bell/Barbell Deadlift
網上查了一下,上麵很多動作可加強 spinal erectors (豎直肌)。
開始力量訓練時,在教練教做了些動作,感到對增強lower back 和core 的力量有很大幫助。當然,如果已經腰疼的,或許不一定適用。
Kettle bell Swing
single leg supported hip hinges
DB Goblet Squat
Farmer's carry/Suitcase carry
Kettle bell/Barbell Deadlift
網上查了一下,上麵很多動作可加強 spinal erectors (豎直肌)。
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