A complete collection of exercise tutorials for lower back muscle exercises

Many people do not pay attention to lower back training, probably because it is not easy to see the back in the mirror; you can show off your chest muscles and biceps in front of others or even yourself, while the back muscles are like the sewers of the city, which usually cannot be detected in one go. Because the back is divided into upper back and lower back, the training methods are not only the same, but many people eventually ignore lower back training.

But the fact is that a strong back is the key to your strong overall strength and muscle building. Remember, your body is a whole, and you have a strong back, which will promote your strong abdominal muscles, biceps, and triceps. Overall muscle balance is the key to training.

　　Imbalance of the opposite muscles will lead to muscle tearing. Fracture, strain, excessive tension; for example, as antagonist muscle of the chest muscle, the weak back muscle will affect the strength of the bench press, especially when the bench press needs to arch the ground and arch the waist, the weak back muscle will limit the training of the pectoral muscle.

　　The following is functional lower back training, which integrates back strength, shaping, overall force training, flexible stretching and body balance training. While building back muscles, it can better promote the improvement of the overall strength of the body. This training is used more frequently in American football, MMA and other projects that require comprehensive force.

Training requirements:

　　In addition to special requirements, it is recommended to do 4 sets of each movement for each exercise. The following six training movements It can be completed in one training period, or it can be combined with other trainings for super sets or strength stretching and cross sets.

　　　1. Wrestling bridge stand-up

　　Function: Organically combine functional training of lower back, legs, abdominal muscles and neck training.

　　　Action: Lying flat on the mat, touching the soles of your feet, and supporting the weight of your upper body with your head back; pushing your feet hard to the ground, lifting your hips off the mat surface, keeping your body in a straight line, keeping your head and feet supporting the weight of your entire body. Persist until you are exhausted, generally sticking to a group of 20 to 60 seconds. If you have received basic wrestling training, you can shake your neck back and forth to strengthen the firmness of your neck when you are under pressure.

　　　2. Fitness ball version wrestling bridge stand-up Body - Fitness ball bridge-style stand-up: lie on the fitness ball, stretch your arms back and stretch your back fully, gradually overdoing it to support the fitness ball with your head, maintaining the body balance throughout the whole process.

3. Boxing swing step up step

　　Effect: This is a training method originating from boxing, which can improve the flexibility of your back muscles, dodge ability and core strength.

　　Event: Pull a rope or wooden pole, at the same height as your chest. Swipe your body left and right along the direction of the rope or wooden pole. That is, swing your head from one side of the rope to the other side through the squat movement, and then swing back, while the body continues to step up. The speed should be slow when starting training, and then master the movements and speed up the training movements. Move forward 10 meters in a group.

2 pages in total: Previous page 12 Next page