1, dumbbell hard pull
Training objectives: lower back and medial scapular muscles. It is of great help to office people and can relieve shoulder and neck discomfort well.
Breathing mode: inhale when descending and exhale when ascending.
Action points: keep the lower back upright, open the chest, and contract the scapula to the apex.
15- 20 times in each group, 3-4 groups each time.
2, dumbbell weight supine belly roll
The main exercise part of dumbbell weight-bearing supine belly roll is the upper abdomen. When the abdomen is tight, doing ascending exercise can shape the curve of the upper abdomen well. Dumbbell load can further increase the rising resistance and strengthen the exercise effect of abdominal muscles.
Hold the dumbbell with both hands and lie flat on the stool. Hold the dumbbell tightly and put it near your chest. Put your feet behind the roller mat of the stool and lie flat.
When the abdomen is forcibly tightened, slowly support the upper body, pay attention to keeping the neck and buttocks still, and try to raise the body. When rolling abdomen, don't leave the lower back of the chair, and keep the abdominal muscles tight during practice.
Pay attention to dumbbell exercises
Don't move too fast, especially the stability of the waist and abdomen is very important. Exhale when training strength, fall back and inhale.
Moderate bending: the elbow joint should be slightly bent. If you stretch too straight, you will get hurt easily.
Learn to relax: Relaxation is beneficial to the development of long lines and streamlined muscles. Just doing dumbbell exercise, muscles and joints will be a little painful. Pay attention to rest after exercise.
The benefits of waist exercise
Lumbar muscle is very important as the core muscle of human body. Lumbar muscle is one of the important structures to maintain the stability of the upper body, just like a remembered umbrella, which helps to maintain and enhance the stability of the spine. Therefore, it is very necessary to exercise the lumbar muscles.
If a person's lumbar muscle is injured, many lumbar diseases will occur, such as low back pain, lumbar muscle injury, lumbar myofascitis, lumbar disc herniation and so on. Therefore, strengthening the exercise of waist muscles is very important for our health.
The waist is the core of the body. Exercising the waist can not only strengthen the body, but also enhance the kidney function. For men, it can effectively enhance the strength of the waist and enhance sexual function. (Refer to website: Fitness Bar)