There are exercises for how to exercise the lower back muscles. Among the exercise methods, some methods are suitable for novices and some are not suitable for novices. However, these exercise methods are all particular. So how can novices exercise the lower back muscles? I believe someone still knows. So, what is the best way for beginners to exercise their lower back muscles? Let’s take a look below.
Goat Stand Up
Lie prone on the instrument rack, keeping your body naturally bent downwards And feel a stretch in your lower back (bend naturally downward to choose the bending angle according to your physical condition), and 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.
Lateral flexion with dumbbells
Keep your body upright, holding a dumbbell in one hand and the palm of the other hand close to your body. 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.
Bend sideways
Keep your body upright, spread your legs, raise your arms to the left and right, bend your upper body forward, and touch your right foot with the fingers of your left hand. Then raise your arms naturally, inhale first, then restore it, and then exhale. After finishing, switch to your right hand and do this for about 8 times in a row. Be careful not to bend both legs and arms, otherwise there will be no effect.
Reversal style of chopping firewood
Stand with your feet slightly wider than shoulder width, straighten your hands and hold the rope (dumbbell, freehand) by your side, keeping the center of gravity down to your knees. 90-degree angle (the angle of the knees when squatting can be selected according to your own situation). Then concentrate on the strength of the waist muscles to lift the rope diagonally upward from the side of the body until it is flush with the other side of the body, pause for a moment, and then slowly return to the starting position.