There are many ways to exercise the muscles of the back and waist, but no matter what the exercise method is, there are certain methods, and among the exercise methods, some methods are very good, and some methods are average. What about the muscles of the back and waist? Some people still know what the exercise method is. So, what are some ways to exercise your back and waist muscles? Let’s take a look.

Back muscle training methods

1. One-arm dumbbell row

Kneel with your left leg on the edge of the bench, lean forward and parallel to the ground, use your left hand to support and drive, and your head to droop naturally. Hold the dumbbell in your right hand and slowly lower it, keeping your torso parallel to the ground, and then slowly lift the dumbbell toward your abdomen until the elbow joint angle is about 90 degrees. Tighten your back muscles, keep your arms as close to your torso as possible, stay for a moment, and then slowly return to the starting position. starting position.

During training, if the back is not straight enough, it will damage the spine. The arms placed on the flat bench should keep the elbow joints slightly bent, and the legs placed on the ground should keep the knee joints slightly bent. Moving too fast will slow down the training. As a result, excessive amplitude will increase body twisting and increase the possibility of injury.

2. Seated rowing

Sit upright, step on the pedal in front of you with both legs, bend your knees slightly, hold the triangular handle tightly with both hands, stretch your arms forward, fix your waist and abdomen, hold your chest up and raise your head . Use the contraction of the back muscles to pull the handle to the abdomen, and use the strength of the latissimus dorsi to control the restoration. Pay attention to controlling the speed of stretching during exercise. Too fast or too slow will affect the exercise effect. If the back is not straight enough during practice, it will damage the spine. The movement should not be too fast, and the stretching range should not be too large to avoid injury.

3. Sitting and straightening

Sit upright on the straightening machine, with your waist close to the convex part of the backrest, and adjust the movement axis to about 30 cm below the neck. Cross your hands on your chest and make reciprocating movements with your waist as the fulcrum. Every time you pause, it is advisable to keep the plane of your upper body and thighs at 30 to 95 degrees. 3 groups each time, 8 to 12 reps in each group.

Waist muscle training method

1. Goat stand-up

Lie prone on the equipment rack, keep your body naturally bent downward and feel a stretch in your lower back (Bend naturally downward and choose the bending angle according to your personal physical condition). Cross your hands on your chest. Then concentrate on the strength of the lower back muscles to straighten the upper body, keep the upper body parallel to the ground, pause for a moment, and then slowly return to the starting position.

2. Weight-bearing dumbbell lateral flexion

Keep your body upright, holding a dumbbell in one hand and the palm of the other hand closeBody. Then slowly move the body's center of gravity to the side holding the dumbbell, maintain the contraction of the waist muscles, pause for a moment, and then quickly return to the starting position.

Due to the special position of the waist muscles, when exercising the waist muscles, light or medium weight should be used for exercises, and heavy load exercises should not be carried out. The best number of exercises for the waist muscle group is 1.5 times a week, and it is not advisable to practice more. Finally, when exercising the waist muscles, you must perform the corresponding movements within the range that your body can bear.

3. Barbell Seated Twists

Sit on one end of a stool with your feet flat on the ground and comfortably apart. Hold a straight bar across the back of your shoulders and hold both ends of it with both hands. Keeping your head still and making sure your pelvis doesn't slide on the bench, slowly turn your upper body and shoulders in one direction as far as you can. Then, hold the extreme position for a while, then let your torso and shoulders rotate as far as possible in the other direction. Keep the entire movement under your control, rather than just swaying your body haphazardly. This move contracts the obliques without using additional resistance, so it keeps them tight without adding extra bulk and thickening your waist.