Due to today's fast-paced life, many people have physical problems, especially the waist and back. Everyone feels uncomfortable. Back pain is very painful. If it can be improved through certain exercises, it will be very good. Not bad. And exercise can also make our body look better, so many people choose to exercise lower back muscles. So today let’s learn about the correct way to exercise the lower back muscles, which can keep you away from back pain. Let’s take a look!
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Xiaoyan Fei’s method to exercise the lower back muscles
As the name suggests, this action allows us to make flying movements like a little 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.
Five-point support method exercises low back muscles
The same action is to lie on your back on the bed, then remove the pillow and lift our abdomen and buttocks as high as possible, so that our body can only rely on our head and hands, as well as our On both feet, these are five points. Only relying on these five points to support the weight of our body can exercise the lower back muscles very well. This posture can also be relaxed after 3 to 5 seconds, but this posture But the early stage is very suitable for everyone to do.
Three-point support method
If you have done too much in the five-point support method, you can consider using the three-point support method when you are more proficient in the future. The movements are similar. We lie on the bed, take out the pillow, and then lift it up with the abdomen and buttocks, and then lean on it. The head and two legs can support the weight of the body, which means that compared with the five-point support method, the support of the two hands is removed. In this case, if you can still support it, you can better exercise your waist. , the back muscles are also stretched for 3 to 5 seconds, and then rest for 3 to 5 seconds as a cycle.
I wonder if you have learned these methods we mentioned? I hope that the method can be of some help to everyone, and I also hope that everyone can exercise their waist and back muscles to avoid the pain of back pain.
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