Before exercising, we must first have a certain understanding of the parts we need to exercise. For example, if we want to exercise the muscles of the lower back, we need to choose the movements to exercise these muscles in a targeted manner. The effect of this kind of exercise is also better. Of course, the same exercises for lower back muscles have different effects. So let’s take a look at what are the effective low back muscle exercises?
Pull-ups
Pull-ups need to be completed on the horizontal bar. At the beginning we Grasp the single pole with both hands. At this time, we use both hands to lift the body up and off the ground. At the beginning of the movement, we exert force with both hands to lift our body upward and let our head exceed the position of the horizontal bar, then relax our arms, return to a naturally relaxed state, and start the movement again. You can insist on completing a group of 15 to 20 times each time, and you can perform 3 groups.
Flying Swallow Pose
Flying Swallow Pose is done on a flat surface. At the beginning, we let our body lie on the ground, and at this time the body remains relaxed. Next, we raise our legs upward to as high a height as possible, and then we straighten our hands upwards and stretch them behind our shoulders to maximize the stretch. In this way, both ends of our bodies are tilted up, forming a flying swallow-like movement. Next, keep this action for half a minute, then relax and start the action again.
Glute bridge
The glute bridge action is done by lying flat on the yoga mat. At first, we open our legs and bend our knees. At this time we put our hands by our sides. At the beginning of the movement, our abdomen is tilted upward, and the higher the tilt, the better, and then slowly moves up our back until our shoulders and back can completely leave the ground. At this time, we kept doing this for about 30 seconds and then relaxed.
The above is the exercise method introduced to you about the muscles of the lower back. Performing these actions for a long time can not only exercise our muscles, but also improve our posture and make our body shape better. Perfect.