How to do back muscle exercises most effectively

In the hot summer, we wear less clothes every day, so summer is a season for body shape. In summer, when walking on the street, we often see boys with strong waist and back muscles, and they often just wear a vest. Maybe, they don’t look good in vests, but who can blame them for having back muscles? That’s an advantage. So how can everyone gain back muscles? The answer is exercise. But what is the most effective way to exercise the waist and back muscles? This question is worth our deep consideration.

There are several ways to exercise your back muscles:

1. "Flying Swallow" or "Little Flying Swallow": When exercising, you can lie prone on the bed, remove the pillow, put your hands behind your back, lift your chest and head, lift your head and chest off the bed, straighten your knees, and lift your thighs back off the bed. Continue for 3 to 5 seconds, then relax your muscles for 3 to 5 seconds as a cycle. This method is commonly known as "Flying Swallow" or "Little Flying Swallow". For people with weak waist muscles or obesity, the above method is more laborious, so you can use the "five-point support" method to exercise;

2. "Five-point support" method: 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 upward, and rely on your shoulders, elbows and feet to support the weight of your entire body. Continue for 3 to 5 seconds, then relax your waist muscles, lower your buttocks to rest, 3 to 5 seconds as a cycle. Everyone can choose the exercise method that suits them according to their actual situation.

3. The frequency and intensity of waist and back muscle exercises: It varies from person to person. You can practice more than ten to a hundred times a day, divided into 3 to 5 groups. You should proceed step by step and gradually increase the amount of exercise every day. If you feel soreness, discomfort, stiffness in the waist the day after exercise, you should appropriately reduce the intensity and frequency of exercise, or stop exercising to avoid aggravating the symptoms; do not suddenly exert too much force when exercising to avoid twisting your waist due to exercising the lumbar muscles. 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.

There are certainly many ways to exercise the waist and back muscles, but if we don’t take action, everything will just be a fantasy. Therefore, I hope that everyone can spend more time exercising in their future life. When we have back muscles, it is not only a kind of beauty, but also a symbol of health. And physical strength will inevitably add a lot of vitality to our lives and work.