1. Flying swallow method: Lie on your stomach, with your hands behind your back, hold your head up and chest out, keep your head and chest off the bed surface, straighten your knees at the same time, and force your thighs back off the bed surface. Keep this posture for 3 ~ 5 seconds, then relax the muscles for 3 ~ 5 seconds, and so on. ?

2. Swallowing method: Lie on your stomach with your hands behind your back, lift your head and chest out of bed, keep this posture for 3 ~ 5 seconds, then relax your muscles for 3 ~ 5 seconds, and so on.

3. Three-point support method: lie on your back, bend your knees, don't use pillows, lift your abdomen and buttocks as far as possible, support your body's weight at three points by relying on your head and feet, hold this posture for 3 ~ 5 seconds after lifting to the highest point, and then relax your muscles for 3 ~ 5 seconds, and so on.

4. Five-point support method: lie on your back, bend your knees without pillows, lift your abdomen and buttocks as far as possible, support your body weight at five points with your head, elbows and feet, keep this posture for 3 ~ 5 seconds after lifting to the highest point, and then relax your muscles for 3 ~ 5 seconds, and so on.

Extended data:

Exercise precautions:

1, pay attention to the process.

Exercise must concentrate and not be distracted, so as not to cause new injuries due to improper exercise.

2. Ensure the intensity of exercise

Some people work hard every day, but they just can't see any substantial effect. This is because the exercise intensity is too low. When exercising, you must wait until the body feels slightly hot before stopping exercising, so as to play a substantial role in sports.

3, the action should be in place

No matter what kind of exercise, there is a set of standardized movements, because only when each movement reaches the end position can the moving part be fully exercised.

Long-term persistence is the most important thing.

As we all know, people who exercise for a long time will cause muscle aches with a little exercise. But if you keep doing it every day, you can really achieve your desired exercise goal in the long run.

References:

Xinhuanet _ Practice 6 postures of back muscles.