How to exercise the square lumbar muscles? Just practice these four moves

The cube lumbar muscle is a very important muscle in the waist. There is the cube magnum muscle on the inside and the erection spinal muscle on the back. How to exercise the cube lumbar muscles? You can exercise the cube lumbar muscles through barbell sitting rotation, plank support, swimming stand-up and other methods. So, how to exercise the cube lumbar muscles? Let’s learn how to exercise together!

1. The barbell sitting rotation

Sit at one end of the stool, place your feet flat on the ground and separate comfortably. Put a straight rod horizontally behind your shoulders, hold both ends of it with both hands. Keep your head still, and make sure that your pelvis does not slide on the stool, and rotate your upper body and shoulders calmly and as much as possible in one direction. After that, keep it in the position of the extreme for a period of time before letting it go Your torso and shoulders turn as much as possible in the other direction. Let the whole movement be completely under your control, rather than with Sway your body. This movement contracts the external oblique muscles of the abdominal muscles, but does not use additional resistance, so it will keep the external oblique muscles of the abdominal muscles tight, but will not add extra mass to make your waist thicker.

2. Plank support

　　The head, upper back, and hips keep a straight line. The elbows are directly below the shoulders, and the toes are pressed against the back. The hips and abdomen are tightened.

3. Swimming forward

　　　Prone, stretch your body, stretch your legs and arms fully to the surroundings. Extend the spine, stretch your arms, and the shoulders and legs slightly off the ground. The abdomen and hips are tightened to keep the neck and spine in a straight line. Slowly raise your left hand and right leg, restore to the horizontal line, change your right hand and left leg to raise your left leg, always keep your legs and hands not on the ground to exercise your back muscles and buttocks.

4. Lie up at both ends at the same time, stretch your arms to the top of your head, straighten your legs, lift your arms and legs upward off the ground while inhaling, control your arms and legs slowly and relax.

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