What are the methods of back and waist muscle exercise
4hw.com.cn: with the improvement of people's material living standards, people pay more attention to their health and physical condition. Everyone wants to shape themselves into the best shape. Many people like to make their waists more powerful. What are the methods of waistback muscle exercise? Let's have a look.
1. Bow down and row with both arms: mainly practice latissimus dorsi. Action: bend your knees slightly, hold dumbbells in both hands, and hang them under the front of your body. Lift the dumbbells with the contraction force of latissimus dorsi to the position where the elbow and shoulder are higher or slightly higher than the shoulder. Stop for a while, and then control the dumbbells to restore slowly with the tension force of latissimus dorsi. Note: when rowing, the latissimus dorsi muscle is mainly contracted and stretched, and the upper body should not be lifted to avoid borrowing force.
2. Bow and one arm rowing: mainly practice the outer back and lower back. Action: hold the dumbbell, palm inward, and support the other hand on the knee of the same leg to stabilize the body. Bring the dumbbells to the waist (the back muscles are fully contracted), stop for a while, and then slowly reduce the control (the back muscles are fully extended), and then change one side to the other.
3. Straight leg hard pull: mainly practice lower back, gluteus maximus and biceps femoris. Action: hold dumbbells in front of your body with both hands, open your feet naturally, shoulder width, straight legs, straight waist and back, bend your body forward, head up, until the upper body is about parallel to the ground. Then the lower back muscles contract to restore the upper body. Note: to maintain tension, do not touch the floor when bending forward. Don't move too fast.
The above is the back muscle strength training methods have what introduction, hope to help you. We need to exercise for a long time. But when we do physical exercise, we should combine our own health condition, and do not over exercise. Of course, we may feel physical pain in the process of exercise, which may be caused by our long-term inactivity. So we can exercise every day to avoid this situation. I wish you good health.