< strong>Is back kicking an exercise for lower back training?
Prone prone knee kicking/straight knee raising or bird dog pose and other related movements are the most suitable for fitness training. Simple and basic actions, but many people still misunderstand them!
Most people often suffer from lower back pain when performing these movements without guidance, so many people say These things exercise your lower back (waist)!
Actually not
Lifting the leg is not really lifting the "leg", but lifting the "butt"!
Back kick is an action that exercises the buttocks (butt). Lower back pain or discomfort may be caused by the execution of the action. There is a problem.
In terms of joint movement, the back kicking action is actually performing a hip extension action, and its acting muscle is the buttocks, while the waist (lower back) is purely responsible for stability. There will be There may be two conditions for waist discomfort:
The first one is that the mobility of the hips is insufficient, so when the hips are raised upwards , use the waist to compensate; or the buttocks are asleep (the muscles feel very bad), and when the buttocks are lifted up, your body has become accustomed to using the waist to perform (compensation) hip extension movements.
The second type is that when performing the movement, the legs are raised too high, and the soles of the feet are excessively pushed up to the ceiling, so the waist is overextended. It may be a problem with movement cognition. Although the movement has a "kicking" movement, it is actually performed with the hips, not the feet.
Correction method:
1.If you are the first type, it is likely that your hip muscles feel worse, or you are not very good at using your hip joint or buttocks Exercise, in fact, as long as you wake up your buttocks, the sensitivity and mobility of your buttocks will be significantly improved
Bridge pose. , kicking, bird dog, etc. are all introductory butt movements. If the introductory movements are not mastered well and you enter more advanced movements (deadlift, squat), there will be bigger problems. Even less likely to get it right
2.The second one is easier to correct
First you need to knowYes, this is a butt exercise, and you need to let your hip joints and buttocks completely dominate the action
Your lower back ( The role of the lumbar segment) is to stabilize, which means that your lower back must remain still. If your lower back rises and falls during the leg raising process, the movement is wrong
Be careful not to kick your legs back too quickly. Make sure the movements are carried out in a controlled manner!