How to exercise the lower back muscles, how to strengthen the lower back muscles

a) Swim-ups.

Target area: erector spinae.

How to do it: Lie on your stomach, stretch your body and fully extend your legs and arms in all directions. Elongate the spine and extend the arms, shoulders and legs slightly off the ground.

Tighten the abdomen and hips, keep the neck and spine in a straight line, slowly raise the left hand and right leg to the horizontal line, change the right hand and left leg to elevate, and always keep the legs and hands on the ground to exercise the back muscles and buttocks.

Precautions: This movement should not be done with explosive force, but slowly let the abdominal muscles exert force to drive the arms and legs up.

In addition, it is also important to pay attention to the fact that the head is not tilted back, but is lifted with the upper body.

2) Lie prone with both ends up.

Target area: erector spinae.

Movement essentials: Lie on your stomach completely relaxed, with your arms straight above your head, your legs straight, lift your arms and legs up from the ground at the same time as you inhale, control it a little and then exhale slowly to relax.

Precautions: This movement should not be done with explosive force, but slowly let the abdominal muscles exert force to drive the arms and legs up.

In addition, it is also important to pay attention to the fact that the head is not tilted back, but is lifted with the upper body.

3) Lean over and row with one arm.

Target area: Mainly work the middle (medial) latissimus dorsi.

Movement Essentials: Bend your body and grasp the dumbbell with a positive grip, support your body with your other hand on the bench, bend your other knee on the bench, and raise your head and chest.

Keep the weight as low as possible and pull the weight up with your palms towards your body. Try to keep your body still and use your back instead of your arms to pull the dumbbells to your side; Lower it slowly, keeping the weight under control, and finish working on one side before working on the other.

Precautions: Do not use large weights initially, and gradually gain weight after the technology is stabilized.

When training, the lower back is not straight enough will damage the spine, the arm placed on the flat bench should keep the elbow joint slightly flexed, and the leg on the ground should keep the knee joint slightly flexed, the action too fast will reduce the training effect, and the amplitude will increase the body twisting and increase the possibility of injury.

4) Straight-leg deadlift.

Target workout: lower back.

Movement essentials: Hold dumbbells in each hand and hang down in front of your body, your feet are naturally open, shoulder-width apart, straight legs, your back is straight, your body is bent forward, and your head is raised until your upper body is about parallel to the ground. Then the lower back muscles contract forcefully to restore the upper body.

Precautions: To maintain tension, do not touch the ground with the dumbbells when bending forward. Don't move too fast.

5) Lean over and row with both arms.

Target area: latissimus dorsi.

Action essentials: bend over and bend your knees slightly (or climb and climb on the surface), hold the dumbbells in each hand, hang down the front and bottom of the body, lift the dumbbell to the elbow and shoulder height or slightly higher than the shoulder with the contraction force of the latissimus dorsi, pause for a while, and then control the dumbbell with the tension of the latissimus dorsi muscle to slowly restore.

Precautions: When rowing, the main thing is to contract and stretch the latissimus dorsi, and the upper body should not be lifted up to avoid borrowing force.

With the increasing development of modern technology, many young people have become a "low-headed group", sitting or lying down for a long time to play with their mobile phones, and they will find a lot after a long time. People often feel soreness in the muscles of the neck and lower back. Those who sit in the office for a long time will also have low back pain, because the muscles in the lower back are stretched and the elasticity is reduced and the muscles are strained due to long-term sitting and bending over.

Therefore, people who are usually sedentary or who often exert their waist should often exercise their lower back. Here are a few ways to do it.

1. Yan Fei method: lie on your stomach, with your hands behind your back, lift your head and raise your head and chest, so that the head and chest leave the bed, and at the same time the knee joints are straightened, and the thighs are forced back to leave the bed, maintain this posture for 3 5 seconds, and then relax the muscles for 3 5 seconds, for a cycle.

2. Xiaoyanfei method: lie on your stomach, put your hands behind your back, lift your head and raise your 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.

3. 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 weight of your head and feet to support your body at three points, hold this posture 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.

Choose which of these is based on your preferences and physical condition. The intensity and number of workouts should also be gradual and slowly increased. When you feel uncomfortable after a workout, you should reduce the amount of your workout or take a break from your workout.

For those who already have low back pain, they should rest and exercise before the pain is gone.

The lower back muscles are exercised in the following ways:

1.Lying on your back and lifting your head and feet at the same time is a difficult action, but it can effectively exercise the lower back muscles. Do 3 sets of 8 reps.

2.Sit-ups are crooked on both sides, and after lying on your back, you touch your elbows like one side, and then touch them like the other side when you get up, and exercise your abdominal muscles and back muscles. Do 3 sets of 15 reps.

3.There is a special equipment in the gym to exercise the lower back muscles, the feet are fixed below, the hip joints are placed on the lying board, the lower back is downward, and then get up again, which can exercise the erector spinae muscles of the lower back.