Effective Core Torso Exercises Hip back, lower back, abdomen and sides of the abdomen 50

Push-ups, sit-ups, squats.

Yan Fei method: Lie on your stomach, put your hands behind your back, lift your head and head up, so that the head and chest leave the bed, at the same time the knee joints are straightened, and the thighs are also left from the bed with force back, hold this posture for 3 5 seconds, and then relax the muscles and rest for 3 5 seconds, for a cycle.

Xiaoyanfei method: lie on your stomach, put your hands behind your back, raise your head and head vigorously, leave the head and chest off the bed, hold this position for 3 5 seconds, and then relax your muscles and rest for 3 5 seconds, for a cycle.

Three-point support method: lie on your back, go to the pillow and bend your knees, lift your abdomen and buttocks up as much as possible, rely on the head and feet to support the weight of your body, hold this position for 3 5 seconds after lifting to the highest point, and then relax your muscles and rest for 3 5 seconds, for a cycle.

4 five-point support method: lie on your back, go to the pillow and bend your knees, lift your abdomen and buttocks up as much as possible, rely on the head, elbows and feet to support the weight of your body at five points, hold this posture for 3 5 seconds after lifting to the highest point, and then relax your muscles for 3 5 seconds for a cycle.

If you don't have a strong and broad back, then no matter how much you practice, it won't make you look stronger. If you want a V-shaped body, back training is essential, here is to share with you how to build muscles, insist on training your back muscles. But any workout should be gradual, starting with a more basic back training, and after three months you can move on to more advanced back training, and then pop up your t-shirt when the next summer arrives

Number of project groups, number of times per group.

Bending barbell rowing 315, 12, 10

Wide-grip apparatus rowing 212

One-armed dumbbell rowing 212

Front High Pull Back Trainer 212

Method steps.

Bend over the barbell row.

Bend your body forward, bend your knees slightly, hold the barbell with both hands slightly wider than shoulder-width apart, lift the bar to your abdomen, and slowly return to the original position.

Wide-grip apparatus rowing.

Sit on the instrument with your arms wide with both hands, pull firmly under your chest, and return to the original position.

One-armed dumbbell rowing.

Hold the dumbbell in one arm with the other hand in support, and pull the dumbbell firmly parallel to your chest, then return to its original position.

Front high pull back trainer.

Hold the lever wide, pull firmly above the collarbone on your chest, and slowly return to its original position.

Precautions. The weight of the bending barbell must be increased slowly, not too violently, otherwise it is easy to hurt the waist.

The last three exercises require the right weights, which are the feeling of exhaustion when each set reaches 12 reps. In this way, the effect can be achieved.

The best way to do this is to do sit-ups.