Many people only know the importance of fitness when they grow up, because generally people who exercise are in better health. If you never exercise, your body will be in poor shape and you will be easily attacked by diseases. But if you want to exercise, it’s not too late. So do you know how novices should exercise the muscles on their lower back? Today we will focus on exercises for novices and talk about how novices can exercise their lower back muscles. If you want to know, keep reading!
Five-point support method
This method can very well exercise the lumbar spine and the muscle function of the lower back. The person first needs to lie on his back on the bed, then bend the frame joints and knee joints, and then use the two feet and elbows on both sides. The joints plus a certain amount of force on the top of our head will be slowly arched, so that the upper body can be lifted up. Basically, do it for five seconds each time, and then repeat it again after another five seconds, until it reaches 20 to 30 times.
Swallow flying exercise method
The reason why this method is called Swallow Flying is because the movements we make are very similar to the movements of swallows. First, lie on the bed like a swallow, put both hands behind your back, and then use your abdomen to make contact with the bed. Under strength, we lift the body and maintain the movement for about five seconds. Then relax for five seconds and then practice again. After 2 to 3 groups, we can prevent lumbar spine diseases to a certain extent.
Turn the hula hoop
In fact, turning the hula hoop can also exercise the lines of the waist, but this exercise is more suitable for women, which can make the muscles and lines of the waist more beautiful.
Novices who exercise for the first time must pay attention to gradual progress and do not do a very large amount of exercise all at once. This may cause muscle strain or the body cannot bear the amount of exercise.