What exercises are better for people who want to exercise their lower back muscles?

Pull-ups, push-ups, and jumping jacks can all exercise our lower back.

Pull-ups are a comprehensive embodiment of the beauty and strength of the human arm grip strength, upper limb strength, back strength and waist abdominal muscle strength, this action exercise has a very key role in improving the upper limb hanging strength, grip strength and is the basis of horizontal bar curl body and other bar movements.

If you want to exercise your lower back muscles, you can exercise your lower back muscles by leaning over to lift a barbell or dumbbells. You can also work your lower back muscles with a hula hoop. Half an hour a day is fine.

You can also exercise the waist muscles by squatting and walking, which can be weighted at the waist, so that the strength of the weight can make the strength of the waist rise. You can also massage your waist every day, so that you can pull out the moisture in your back, and you can better make your waist play a role in lifting.

1.Good morning flexion.

This movement, called Good Morning, can greatly strengthen the lower back muscles and effectively improve the performance of squats.

Movement: Stand upright, hold a light dumbbell in each hand, raise your arms up, bend your arms, and cross your shoulders. Bend your knees slightly and bend forward until your upper body is almost parallel to the horizon. Stop for a moment, then lift the upper body and return in the same direction.

When performing this maneuver, pay attention to chest up, abdomen tucked, waist straight, and eyes forward, which will reduce the risk of injury.

2.Deadlift.

Deadlift is a more difficult training movement to master. But as long as you learn the right moves, his power is endless!

Deadlifts will not only strengthen your lower back muscles, but will also help the muscles of the whole body!

Please use a light weight for this exercise, because we mainly train the waist, so we don't need to put too much weight. Also pay attention to chest up, abdomen tucked, waist straight, eyes ahead, and balance.

I think if you want to train your abdominal and waist muscles, I think you can do sit-ups, and in this case, the effect of sit-ups is relatively fast, and if you stick to it for more than 10 days, it will be obvious.

The waist is very important to us, what people lack is the waist, the waist strength supports our upper body, it is very important for us, usually when bending over and squatting up to get up, the waist will be considered, the back of the waist is the kidney, and the front is the organ, many people often feel the backache and weakness, so at this time it is because the waist immunity is low, what exercises to exercise the waist strength is good?

How to exercise the abdomen and waist?

The abdomen and waist are the focus of bodybuilding exercises. The abdomen is at the most important part of the body and is particularly noticeable. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and well-defined abdominal muscles.

So, don't neglect bodybuilding exercises for your abdomen.

1. Bend sideways for exercise: stand upright. Spread your legs apart, raise your arms flat from side to side, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and your legs and arms must not be bent, inhale, then reduce, and exhale. Change the direction again and repeat again. Do this 8 times in a row.

2. Leg flexion exercise: supine position. Keep your arms flat on the ground from side to side, bend your knees and lift them up at the same time after your legs are straight, and inhale so that your thighs are close to your abdomen; Then exhale and slowly restore. Repeat 8 times.

3. Raise the legs and close the abdomen: mainly to develop the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. Once this exercise is done evenly, bend your knees and continue to do the same movement. Repeat 8 times.

Fourth, the seated bend of the body: mainly for the development of upper and lower abdominal muscles. Straighten your knees, lean back to keep your body balanced, and then bend your knees and abdomen so that your abs are extremely flexed. During the exercise, the feet should never touch the ground.

5. "Cycling" exercise: supine position. Take turns flexing and extending your legs, imitating pedaling a bicycle'Exercise, the movement is fast and flexible, and the flexion and extension range is as large as possible. Lasted 20? 30 seconds.

6. Waist twisting: Hold the handle with one hand or pull a certain weight of heavy objects, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

The waist is also immune, long-term inactivity will lose the strength of the waist, there will be a low ability of the waist, always feel that there is no strength in the waist, you will feel the backache and weakness, through several exercises can exercise the strength of your waist, enhance the muscle contraction of the waist, and also enhance kidney function and improve physical health.