What are the small movements to exercise the lower back muscles?

If you want to exercise your waist and back muscles, it is also recommended that you can exercise appropriately, we can choose to do planks, planks can also make our waist and back feel more comfortable. In addition, you can also choose to do sit-ups or stand with your back against the wall for 10 minutes, which can also help open your shoulders.

You can stretch first, which can effectively make your body feel more comfortable, and it can also help us improve the situation. At this time, we can choose to stretch our back, or to nourish our neck, which will make us feel more comfortable. In addition, we can also choose to do planks, we need to keep our body in a straight line, so that we can also make our training feel more comfortable.

If you want to have a strong mentality, then we can choose to do sit-ups and have a back support.

One of the most important things to do when exercising can make our body feel a little healthier. However, if you feel a little tired, you should stop exercising, which can also help your body. And you need to stretch, otherwise, it will also lead to your own body disappointment and more serious injury.

Being able to pay attention to the precautions of these exercises, everyone's shoulders and backs are beaten or feel more comfortable, and we also need to know, no matter what kind of exercise we do. You need to stretch in advance, so that there will be no muscle strain, and it can also make your body feel more comfortable. We can also watch some tutorials on the Internet, because the tutorials will be easier to understand than the text.

One, play tennis. When playing tennis, in order to make the tennis ball more powerful, you will invisibly develop the strength of your waist to exert force, and over time, you will strengthen your waist.

Second, swimming. Swimming is not only about the coordination of the body, but also about the strength of the waist and the lower back for support.

You can choose to expand the chest, body movements, shrug shoulders, turn the hula hoop, and raise the arms, all of which can exercise the lower back muscles.

I think there are running movements, swimming movements, jumping rope movements, doing yoga movements and practicing tai chi movements.

If you want to build muscles, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

The exercise of the back muscles can make the back muscles more developed, so as to better ensure the stability of the entire spine, usually there are the following exercises:

1. Xiao Yanfei: Take the abdomen as the fulcrum, lie prone on the bed, make the upper end of the body and the lower limbs slowly, and maintain the state of angular arch reflexion, which can make the muscles behind the entire spine be exercised, and can offset the tension of the back muscles, ischemia, and poor spinal curvature caused by always working at the desk, bending the neck, and poor sitting posture;

2. Five-point support: do supine abdominal lift, take both elbows, head, and bilateral heels as fulcrums, slowly raise the abdomen upward, and slowly put it down after holding it for 2 seconds, which can exercise the muscles in front and behind the spine;

3. Swimming: It can make the muscles of the whole body get a better exercise without weight;

4. Jogging, horizontal bar, etc.: Jogging, horizontal bar traction, suspension and other exercises can be used to increase the strength of the muscles around the spine and protect the stability of the spine, so as to delay spinal degeneration and avoid bone hyperplasia and intervertebral disc herniation.

Exercise the lumbar muscles, how to exercise the lumbar protrusion to recover.

3 sets of best exercises to work your back muscles at home.

Spread your feet shoulder-to-shoulder, tie up your horse steps, and swing your upper body back and forth 250 degrees from side to side. Two sets a day, one group of twenty times, three months effective.

Hello, the lower back muscles will be effective through active exercise, which can effectively prevent diseases such as lumbar protrusion.

The best way to train the back muscles is to pull ups, and the waist is a combination of sit-ups, V-shaped two-head ups, and supine leg raises. If you're referring to the lower back muscles, the goat push-up is a great exercise.

The simplest is to "pull ups" to work your back muscles; Then use the barbell to do a "deadlift", that is, to lift the barbell up with both hands and then put it down, and try to straighten the waist when pulling, which can exercise the waist well.

Back muscles.

Back muscles.