Method for exercise back muscles:
1. The barbell sits and turns
Objective: To make the external oblique muscle more compact.
Action essentials:
Sit at one end of the stool with your feet flat on the ground and comfortably separated. Put a straight bar across your shoulder and hold both ends of it with both hands. Keep your head still and make sure your pelvis doesn't slide on the stool. Turn your upper body and shoulders in one direction calmly and as far as possible.
After that, keep it in the position of turning to the limit for a while, and then try to turn the torso and shoulders in the other direction. Let the whole movement be completely under control, instead of swinging your body casually. This action contracts the external oblique muscle, but no extra resistance is used, so it will keep the external oblique muscle tight, but it will not add extra weight and make the waist thicker.
2. Flat bracket
Exercise purpose: Relatively speaking, you can exercise the core muscles of the waist, abdomen, thighs and buttocks.
Action essentials:
1. Keep the head, upper back and buttocks in a straight line.
2. The elbow is located directly below the shoulder, and the back is on tiptoe.
3. Hips and abdomen are tight.
Go up
Exercise purpose: It is similar to prone position, but it mainly exercises the waist from a diagonal angle, and some of the hands and feet (left hand, right foot, right hand and left foot) cooperate in freestyle to keep the body balanced. Mainly exercise erector spinae (lower back or lower back)
Action essentials:
1. Lie prone, stretch your body, and fully stretch your legs and arms around you. Stretch your spine and slightly lift your arms, shoulders and legs off the ground.
2. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly lift the left hand and right leg, return to the horizontal line, change the right hand and lift the left leg, always keep the legs and hands from landing, and exercise the back muscles and buttocks.
Lie prone at both ends.
Exercise Purpose: Mainly exercise erector spinae (lower back or lower back) and gluteus maximus.
Action essentials: completely relax the abdomen, raise your arms straight above your head, and straighten your legs. When inhaling, lift your arms and legs off the ground at the same time, control them a little, and then exhale slowly to relax.