【终极指南】健身房里5个让你腰部更结实的练腰动作英文双语对照

为什么要练腰？

腰部是人体的核心肌群之一，对于保持身体稳定和预防腰部受伤非常重要。因此，在健身训练中，加强腰部肌肉的锻炼也变得至关重要。

练腰动作一：仰卧起坐

仰卧起坐是一种非常经典的腹肌训练动作，同时也可以很好地锻炼到腰部肌群。在动作过程中，尽量用腹部的力量来抬起上身，保持动作的标准和姿势。

练腰动作二：俄罗斯转体

这个动作主要锻炼腰部旋转肌肉，增强腹横肌和腰腹肌的力量，对于塑造腰部线条非常有效。动作时要注意保持腹部用力，尽量不要只依赖惯性。

练腰动作三：侧平板支撑

侧平板支撑可以全面激活腰部和腹肌，不仅可以改善腰部线条，还具有很好的稳定性训练效果。动作要保持身体成一条直线，避免塌腰或者挺腰。

练腰动作四：站姿侧弯

站姿侧弯可以锻炼腰部的侧面肌肉，有效增强腰部的稳定性和力量。在动作中，要注意不要过度侧弯，以免造成腰部受伤。

练腰动作五：仰卧交替腿部抬高

这个动作主要锻炼下腹部和腰部肌肉，同时也对核心肌群有很好的激活效果。在做动作的时候，要确保腹部一直保持用力状态。

通过以上五个练腰动作的合理组合，可以更全面地锻炼到腰部肌肉，帮助你塑造更结实的腰部，提高身体稳定性，预防腰部受伤的发生。

感谢您阅读这篇文章，希望可以帮助您更有效地在健身房锻炼腰部肌肉，保持身体的健康和稳定性。

---

英文翻译对照，仅供参考

---

Why to want experienced small of the back?

The nuclear cardiac muscle that the waist is human body group one of, very important to maintaining body stability and precautionary waist to get hurt. Accordingly, in gymnastical training, strengthen lumbar sarcous to take exercise to also become crucial.

Experienced waist movement one: Sit-ups

Sit-ups is movement of a kind of very classical abdominal muscle training, also can exercise lumbar muscle well at the same time group. In behavioral course, raise the upper part of the body as far as possible with abdominal force, maintain behavioral standard and pose.

Experienced waist movement 2: Russia turn

This movement basically exercises the waist to rotate muscle, enhance the power of celiac horizontal flesh and lumbar abdominal muscle, very effective to modelling lumbar line. Should notice to maintain abdomen to exert oneself to do sth. when the movement, do not depend on only as far as possible inertial.

Experienced waist movement 3: Side flat is propped up

Side flat props up waist of OK and comprehensive activation and abdominal muscle, can improve lumbar line not only, still have very good stability to train the effect. The movement should maintain the body to become linear, avoid to collapse the waist perhaps holds out a waist.

Experienced waist movement 4: Station appearance side is curved

Turn of station appearance side can exercise flank muscle of the waist, enhance lumbar stability and power effectively. In the movement, want to notice not excessive side is curved, lest cause the waist,get hurt.

Experienced waist movement 5: Lie on one's back drive up of alternant leg ministry

This movement basically exercises next abdomen and lumbar muscle, also be opposite at the same time core flesh group have very good activation effect. When making a motion, should ensure abdomen maintains all the time forcibly condition.

Through above 5 drill the reasonable combination of lumbar movement, can more comprehensive ground exercises lumbar muscle, help you model stronger waist, increase body stability, prevent what the waist gets hurt to happen.

Thank you to read this article, the hope can help you exercise lumbar muscle effectively in gym, maintain the health of the body and stability.