The waist muscle mainly refers to the lower back muscle group, which is mainly composed of the erector spine muscle. However, as the core muscle, the waist muscle is often ignored by the bodybuilders. Many bodybuilders focus on the chest muscle, arm, shoulder and other parts. The waist muscle has no weight in their eyes. However, the waist muscles are indispensable. If the waist muscles are weak, the arm muscles or leg muscles will not be very developed. The waist muscles are the foundation of other muscles. If the waist muscle is injured, the muscles in other parts cannot be practiced. The waist muscle is one of the muscles that stabilize the core of the body. In this way, do you still think waist muscles are not important?
Goat stand up type: lie down on the machine, keep the body bending down naturally and feel the stretching feeling of the lower back. Pay attention to that when bending down naturally, choose the bending angle according to the individual's body condition, and remember not to be anxious or too reluctant, so as to avoid injury. Put your hands in front of your chest, then concentrate the strength of your lower back muscles to raise your upper body, keep your upper body parallel to the ground, stop, then slowly return to the starting position, and repeat for many times.
Reverse chopping: open your feet, slightly wider than your shoulders, hold the rope straight with both hands. If there is no rope, dumbbells can be replaced, or bare hands can be used. Put your hands on the side of the body, keep the center of gravity down to the knee at a 90 degree angle, then concentrate the muscle strength of the waist to lift the rope from the oblique side of the body to the other side of the body, stop, and then return to the original position.
Weight bearing dumbbell body side bending: keep the body upright, hold the dumbbell in one hand, and close to the body in the other hand, then slowly move the weight of the body to the side holding the dumbbell in the hand, keep the contraction of the psoas muscle, stop slightly, and then quickly return to the starting position. Repeat many times.