Strengthen the lower back core:Roman chairBent rowing
In our training and exercise process , the lumbar spine is the joint that dominates stability, and the lower back is an important part of maintaining the stability of the lumbar spine. Only with sufficient strength in the lower back can your movements be smoother (power transmission); more stable (the lumbar spine is in a neutral position and is not under pressure) Walk)
How to train it?
Since the role of the lumbar spine is to stabilize, we need to train its ability to maintain stability during movements, rather than its ability to actively exert force, so it involves spinal flexion and rotation. Not recommended!
Roman chair prone Rowing!
This is a very difficult movement and a challenge to your body's posterior chain, including your upper back, lower back, hips and legs. rear side.
During upper limb joint movement (rowing), the core musclesThe group provides stable support!
This action is commonly used in the training of weightlifters! It has extremely high requirements on the stability of the lower back
Action skills:
< p> Lean over the Roman chair, keep your body in normal alignment, and then perform rowing movements! During the movement, pay attention to maintaining the stability of the trunk, tightening your core muscles, and keeping the spine in a neutral state!The lower back muscles are in isometric contraction and do not move!
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How to increase the thickness of the back - a must-do for beginnersDumbbellsRowing
Incline dumbbell row: Best for beginners Back training moves!
How do you feel the force on your back? Look for a feeling of strength in your back