How to exercise the lower back muscles? There are many exercise methods. At the same time, each method has a good effect. However, many people do not know the use of exercising the lower back muscles. How to exercise the lower back muscles? , some people still understand. So, what is the use of lower back muscle training? What are the exercises for lower back muscles? Let’s take a look below!
What are the benefits of low back muscle exercise
The low back muscles maintain the stability of the lumbar spine One of the important structures of sex, strong lower back muscles are like a powerful protective umbrella for the spine, helping to maintain and enhance the stability of the spine, and can effectively prevent the occurrence of acute and chronic waist injuries and low back pain. For patients who have experienced lumbar spine diseases such as acute or chronic lumbar muscle injury, lumbar myofasciitis, lumbar muscle strain, or lumbar disc herniation, strengthening the exercise of the lumbar back muscles is even more critical for disease recovery.
Methods for exercising the lower back muscles
1. Swallow Fly
As the name suggests, this action allows us to fly like a swallow. First, we should lie prone on the bed, then take away the pillow and put both hands on our backs, then lift our heads and chest, so that the head leaves the bed and the feet also leave the bed, so that the body forms a U-shape. On the bed, you can maintain this posture for about five seconds, then put it down to rest, and then do it again after a while. When you do this action, you should adjust it according to your own ability. It does not mean that the more the better.
2. Bent-leg deadlift
Stand with your feet in a figure-eight shape, place the barbell in front of you, bend your knees, and hold the barbell with both hands, with a grip distance of about shoulder width or wider Lift your shoulders and head slightly, straighten your chest, tighten your waist and back, raise your hips, and lean your upper body forward at about 45 degrees. Use your leg muscles to stretch your knees to lift the bell, and pause for a moment. Then bend your knees and lower slowly to restore. To improve the effectiveness of the exercise, bend your knees to lower the barbell without letting it touch the ground.
When reaching the highest point, spread your shoulders as far as possible, raise your head and chest, and pause for 2 seconds. Take back, restore. Just repeat this action.