How should the back muscles be trained?

Nowadays, many people sit in the office all year round, and maintaining the same posture for a long time will inevitably cause back pain. Back pain has become a common occupational disease among office workers. If you want to relieve low back pain, you should exercise your back muscles more often. However, the back muscles are one of the most difficult muscle groups to train in the body, so the correct method is very important. Below I will introduce to you some effective methods of waist and back muscle training.

Primary training

When lying on your back, only lift your head and chest, not your lower limbs. Moreover, the frequency and intensity of back muscle exercises should be gradual. If you feel soreness, discomfort, stiffness in the waist the next day after exercise, you should appropriately reduce the intensity and frequency of exercise or stop exercising.

Intermediate Training

The intermediate training movements are suitable for people who have always had a fitness habit, because there are more movements than those for beginners.

1 Swallow Flying Method

Lie on your stomach with your hands behind your back. Push your chest and head up so that your head and chest leave the bed. At the same time, straighten your knees and push your thighs back to lift them off the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

2. Flying Swallow

Lie on your stomach with your hands behind your back. Push your chest and head up so that your head and chest leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

3 Three-point support method

Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as high as possible, and rely on your head and feet to support the weight of your body. After reaching the highest point, maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

4Five-point support method

Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as high as possible, and rely on your head, elbows and feet to support the weight of your body. After reaching the highest point, maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

The above training methods for the waist and back muscles have been told to you. Next, it depends on your own persistence in training. The method introduced by the editor is suitable for patients and normal people of different ages, and it is not limited to any venue, so everyone can complete it alone. In addition, when exercising, you should pay attention to the intensity and frequency, proceed step by step, and gradually increase the amount of exercise.