How to exercise the back muscles?

If you want to be full of male hormones, you need to have developed muscles on your body. Many men attract countless people's attention because of their enviable eight-pack muscles. Of course, having eight-pack abs is not the ultimate goal of men. They also hope that their arms, thighs, back, and waist are full of muscles, so that their male hormones can explode. So, what should you do if you want to exercise your back muscles?

When exercising, you can lie prone on the bed, remove the pillow, put your hands behind your back, slowly and forcefully lift your chest and head off the bed. At the same time, straighten your knees and push your thighs backwards to lift them off the bed. Continue this for about 5 seconds, then relax your muscles, lie prone again on the bed, and rest for 3 to 5 seconds as a cycle before continuing to exercise. Proceed step by step, generally do 20-30 each time, and practice 1-2 times a day. This method is commonly known as "Little Swallow Flying".

For people with weak psoas muscles or obesity, the above method is more strenuous and some alternative methods can be used. For example, it would be easier if you only lift your head and chest without lifting your lower limbs.

There is also a "five-point support" method of exercise. Lie on your back on the bed, remove the pillow, bend your knees, support the bed with your elbows and back, lift your abdomen and buttocks up, and rely on your shoulders, elbows and feet to support the weight of your entire body. Continue for about 5 seconds, then relax your waist muscles, put down your buttocks and rest for 3 to 5 seconds as a cycle.

Things to note when exercising

1. Do not exert too much force suddenly when exercising to avoid twisting your waist due to exercising your lumbar muscles. This is a static training, you just need to use force slowly;

2. If you already have symptoms such as lower back pain, stiffness, and discomfort, you should stop or reduce back muscle exercises; when you have an acute attack of lower back and leg pain, you should rest in time and stop exercising, otherwise, the original symptoms may worsen.

If you want to exercise your waist and back muscles, you can use the method introduced by the editor above. As long as you can persist for a period of time, your waist and back will be filled with muscles, making you stronger. However, when training, you must pay attention to doing it within your ability and not be too eager for success, so as to avoid failing to train your back muscles and instead straining your waist.