How to do the five-point back muscle exercise?

Every female friend is very afraid of having a hunchback and thick waist, but due to long periods of sitting at work and seldom effective exercise of the upper body, a large amount of fat will always accumulate in the back and waist, resulting in obvious upper body obesity. At this time, it is best to use the five-point back muscle training method to effectively reduce the fat in the back and waist.

Lie on your back in bed with your legs bent, and use your feet, elbows and the back of your head as fulcrums (five-point support) to lift your hips up, like an arch bridge, hence the name "arch bridge pose". Continue for 3 to 5 seconds each time, then slowly put down and rest for 3 to 5 seconds. This is one cycle. This is the five-point support method of arch bridge exercise.

As the exercise progresses, place your arms in front of your chest based on the five-point support method, and practice only with your feet and the back of your head as support. This is the three-point support method of arch bridge exercise.

Or just use your hands and feet as fulcrums to make your whole body into an arch shape. This is the four-point support method of arch bridge exercise.

Five-point position: Lie on your back with your knees bent. Use your head, shoulders and feet as fulcrums. Lift your waist and abdomen as much as possible, then slowly lower them. One rise and one fall is one movement. Do this 10 to 15 times every day when you wake up and before going to bed to make your waist stronger.

The frequency and intensity of bridge exercises vary from person to person. Exercise should be gradual, and the amount of exercise should be gradually increased every day. If you feel pain, discomfort, stiffness in your lower back after exercise, you should reduce the amount or stop exercising appropriately to avoid aggravating the symptoms.

Strong back muscles maintain and protect the lumbar spine. Experts point out that swimming is a very good way to exercise the psoas muscles. When swimming, the waist and spine are stretched, which conforms to the normal physiological curve of the human body and keeps the lumbar muscles in a good degree of tension.

In addition to exercising through the above methods, for friends who are obviously fat in the upper body, it is best not to sit for a long time after eating. At this time, you can use both hands to massage your abdomen, which can not only promote rapid digestion of food, but also reduce the accumulation of fat in the abdomen.