How to practice spinal groove

For men, being able to train the spinal groove will make them more confident, but how to train the spinal groove is a very important issue. It is best to find a professional coach to avoid injury. When practicing spinal groove, it is best to make a plan for yourself every day and exercise on time. Many movements are dangerous, so they should be performed correctly and in an orderly manner under the guidance of a coach to be more effective.

1. Spinal groove training method

1. Practice stepping on the spot

Keep your upper body straight and look straight ahead. Place one foot on the tiptoe, then the sole, and finally the back of the foot, and roll on the spot. Keep your knees slightly bent and swing your arms in a relaxed manner as you step. After taking 20 steps, slowly stretch your arms upward, raise them above your head and then lower them, while paying attention to regulating your breathing. Warm-up time: 2 minutes.

2. Knee lift exercise

Stand still and slowly lift your right knee to hip height while bending your arms, raising both arms to shoulder height with your elbows facing outwards, and then extend your right elbow backwards. Then return to the starting position and repeat with your left knee lifted. When practicing this movement, be sure to keep a steady rhythm and avoid pulling or stretching too suddenly. Practice time: 2 minutes.

3. Toe touch exercise

Keep your upper body straight, feet shoulder-width apart, and tap your toes forward on the ground one by one. As your left foot steps on the ground, rotate your right arm backward and slowly shift your body weight to your right leg. As you step on the ground with your right foot, rotate your left arm and shift your body weight to your left leg. Be careful to rotate your arms as far as possible. Practice time: 2 minutes.

4. Stepping exercises

Keep your upper body straight, stretch your right leg, take a big step forward with your left foot, and put your left leg into a lunge position. At the same time, bend your forearms upward, raise your upper arms to shoulder height, and bring them together in front of your chest. Then straighten your left leg and step forward with your right foot while spreading your arms and stretching them backward. When you stretch your arms, be sure to keep your chest up and shoulders in. Practice time: 2 minutes.

What is the spinal groove?

The spine is the backbone of our body and is located in the middle of the back. The groove formed by the spine and the skin on both sides is the extremely sexy spinal groove.

3. How do men talk about spinal grooves?

"Whether standing or sitting, lying or lying down, all the beauty is abstracted into a delicate and smooth curve, which then spreads out to the waist and hips, and thus the concrete beauty is transformed into a poetic fantasy, which is condensed in the curved line shadow..."