How to strengthen the waist and back muscles?

Male friends hope that their bodies can be full of masculine hormones, so they need to do some exercises to make their bodies have developed muscles. When exercising body muscles, it is relatively easy to exercise chest muscles, arm muscles, abdominal muscles and other muscles, but it seems a bit difficult to exercise the waist and back muscles because I don’t know what kind of exercise can exercise the waist and back. So, how can we exercise to grow muscles in the lower back?

1. Flying Swallow Method: Lie on your stomach with your hands behind your back. Push your chest and head up so that your head and chest leave the bed. At the same time, straighten your knees and push your thighs back to leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

2. Flying Swallow Method: Lie on your stomach with your hands behind your back. Push your chest and head up so that your head and chest leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

3. Three-point support method: Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as high as possible, rely on your head and feet to support the weight of your body, maintain this position for 3 to 5 seconds after lifting to the highest point, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

4. Five-point support method: Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as high as possible, and rely on your head, elbows and feet to support the weight of your body. After lifting to the highest point, maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

Precautions

1. The number and intensity of exercise vary from person to person. You can practice more than ten to more than a hundred times a day, divided into 3 to 5 groups. Do it step by step and increase gradually; if you feel back pain or discomfort the next day after exercise, you should reduce the amount of exercise appropriately or stop exercising;

2. Do not exert force suddenly during exercise to prevent sprains;

3. If you are experiencing acute low back and leg pain, this exercise is not suitable.

If you want to grow muscles in your waist and back, you can stick to the four exercise methods introduced above, so that you can grow muscles in your waist and back. However, when exercising, you must do it within your ability and proceed step by step. Don't be impatient to see results and blindly increase the amount of exercise, which may cause harm to your body.