How to train the psoas major muscle? There are some training movements. Among the training movements, some movements are very good and some movements are not so good. However, the training movements are also particular. How to train the psoas major muscle? I believe Some people still understand. So, what is the psoas muscle? How to train psoas major? Let’s take a look below.
What is the psoas major muscle
Psoas major muscle (Psoas major muscle), The long muscles are located on both sides of the lumbar vertebrae. Most of them are located in the groove between the lumbar vertebrae and the transverse processes. The muscle fibers are arranged in a feather-like form outwards and downwards, forming a spindle-like structure that is thinner at the top and bottom and thicker in the middle. Strip muscles.
How to train the psoas major
1. Bend sideways
Keep your body upright, separate your legs, raise your arms to the left and right, and lift your upper body Bend forward, touch your right foot with the fingers of your left hand, and then 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 both legs and arms, otherwise there will be no effect.
2. Lift your legs and contract your abdomen
Lie with your upper body flat, straighten your legs and raise them as high as possible, then slowly lower them down. Practice this action for a while After doing it evenly, bend your knees and continue to do the same action. Repeat it 8 times in a row. This action mainly exercises the muscles of the lower abdomen.
3. Sitting and flexing
Stand up, straighten your knees, and lean your upper body back so that your body can maintain balance. Then bend your knees and tuck your abdomen in, so that your abdominal muscles can stretch as much as possible. During the practice, the 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.