More and more people are joining the ranks of those who want a sleek, firm back. A popular saying in gyms is "novice chest training, back training", but there are many veteransNeglected the lower back exercisecars only
Why work on the lower back?
Shaft sma isOne of the lower back muscles', which is positioned vertically around the spine, in the lower back and lower back. The erector spinal muscles provide resistance that allows you to better control forward bends and other movements.Strong lower back strength protects the spine,Stabilize torso.
Additional, take the exercise of lower back seriously, can lengthen back, on the vision meeting is more beautiful.
How can you target your lower back? These few movements you must collect ~
The Swiss ball lies prone with the torso extended back
Target muscle group: hip extensor muscle group
Lie prone on the Swiss ball, dumbbells on top of your head, toes on the ground. Stretch your torso back and do the back lift. Return to the original position and repeat the specified number of times.
Sit and bend your arms
Target muscle group: lower back
Sit in the training chair with dumbbells in your hands in front of your shoulder joints. Bend forward with the hips as the axis. Return to the original position and repeat the specified number of times.
Turn your back on your stomach
Target muscle group: hip extensor muscle group, oblique muscle
Lie prone on the training chair, with the stomach above and feet clamped tightly around the chair. Hold dumbbells in your hands and place them on your chest. Back up, torso parallel to the ground, then rotate to one side, return to starting position, then back up, turn to the other side. Return to the original position and repeat the specified number of times.
Bend your arms and lift your body
Target muscle groups: lower back, hip muscle groups
Stand with your feet slightly wider than your shoulders, holding dumbbells in front of your shoulders. Bend forward with the hips as the axis. Return to the original position and repeat the specified number of times.
With a strong back, get in shape
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