How to exercise back strength?

The strength of the waist and back is a very important kind of strength. In ancient times, people did not have any advanced tools to lighten their burden and could only rely on their own strength to complete every difficult task. Therefore, people at that time were always very strong, especially their waist and back strength. Today, I will teach you how to exercise the strength of your waist and back. Please watch.

Prone twist and push-up focuses on strengthening the side back muscles

Lie prone on a mat, soft stool or special equipment, fix your ankles, cross your hands behind your head, and leave the area above your hips free. Bend your upper body forward to the possible position to fully stretch your back muscles. Inhale, use the back muscles on one side to lift it up and at the same time rotate your upper body to one side as far as possible. The range of rotation of the upper body is about 90 degrees. Lift your head, completely tighten the target side muscles, and hold for a moment. Exhale, control the rhythm of the movement with the target muscle groups, and slowly return to the starting position. Then lift and rotate your upper body to the opposite side. Usually one movement is done on each side once. When you can complete more than 15 times in a row, you can hold a weight in your hands and place it behind your head to practice. Considering efficiency and safety, the speed of the prone twist and straight-up movement should not be too fast. It is best to lift and turn the upper body for about 2 seconds, and bend down and bend the upper body for 2-3 seconds.

Twist and bend

With the help of your opponent, you should put weight on your shoulders behind your neck (barbell, dumbbells, weight plates or other suitable weights), stand with your feet slightly wider than your shoulders, knees slightly bent and open, chest up, abdomen in, waist tight, chin slightly raised, and body maintaining a certain degree of tension. Using your waist as the axis, turn your body 90 degrees to one side, then bend your upper body forward until your back is parallel or nearly parallel to the ground (bend down to the point where you can't bend any further), pause, and then lift up along the original route. After the movement is in place, focus your mind more intently on the target muscles, deliberately strengthen the contraction feeling of the target muscles in the back, and then slowly turn back to the center. Do the same on the other side.

The strength of the waist and back is very important. A person must have enough strength in the waist and back to accomplish certain things. People live in this rapidly developing society. There are more and more new technologies to help people complete things more easily, but it is also impossible not to exercise ourselves. This is very wrong.