From the perspective of muscle differentiation, the lower back is actually the erector spinae. Therefore, many muscle gainers practice the strength of the lower back and often choose to isolate the erector spinae.
But we have to know that the erector spinae is very fragile, and it is not easy for people to stand upright. If you train the erector spinae in isolation, it will be easy to cause lumbar muscle strain.
Therefore, it is not recommended to train the erector spinae in isolation for the back waist strength. Training the erector spinae in isolation is not necessarily wrong, but it must be The highest risk of injury.
If you want to safely improve the strength of the lower back, it is necessary to coordinate with other muscles and exercise together, so that the strength of the lower back will be stronger. Specifically, the strength training of the lower back can be divided into three concepts to implement .
One, waist and back integrated-back and waist collaborative training
The waist is also called the lower back muscles, he follows us His back muscles are connected together, so when doing back waist training, they often cooperate with back training.
Through the integrated training of the back and back, we can enhance our back support ability, and at the same time increase the synergy of our back and back, making the back chain support more stable.
1. Prone rowing
Prone rowing may not be very effective for back training. However, the effect is very good for the training of low back coordination ability.
By prone rowing, we can exercise our lower back support ability, that is, the strength of the waist, which is conducive to our inverted learning.
In the process of prone rowing, do not lean back too much, and do not land with your hands at the same time, so that the waist support will continue throughout the movement process, and the strength of the lower waist will become stronger and stronger.
2. Prone upright
This action of prone upright is like an action to encourage the training of erector spinae, but in fact Due to the lack of stability in this movement, the back muscles will also participate.
Because of the participation of back muscles, the isolation of the waist will be reduced, and the risk of waist injury will also be reduced at the same time, making training safer.
When prone to stand up, we must contract our shoulder blades and experience the feeling of clamping the back muscles. Of course, you can experience it without more practice.
Two, waist and abdomen integration-abdominal muscles and back waist collaborative training
waist and abdomen are an antagonistic muscle, the same The two muscles cooperate to form the waist and abdomen core, which is used to maintain the stability of the spine and lumbar spine.
So the integrated training of waist and abdomen can enhance our spine stabilization ability, and at the same time make our waist and abdomen coordination ability higher and make the trunk more stable.
1. Supine leg raise
Supine leg raise is the upper half of the supine leg raise. At the time, the abdominal muscles will tighten and exert force, thereby protecting our spine and psoas.
Supine leg lift is strictly a "suction waist" action, which can improve the supporting strength of our waist arch. For example, sit-ups can be used to strengthen and refine the supine leg lift.
It may be a little harder to raise the leg on your back, if notIf it works, you can grab something with both hands, such as lying on a dumbbell bench, like Longqi.
2.龙旗
Dragon flag is a high-level action. You can learn the dragon flag by lying on your back. This movement, after learning the dragon flag, your waist strength will increase day by day.
Longqi is also an action that can be completed by waist and abdomen coordination. If the abdominal muscles do not work, it is easy to cause waist sprain, so the abdominal muscles must be tightened.
Practicing dragon flag, keeping your body straight is enough, don't practice my hanging dragon flag, this posture is not only handsome, the training effect is actually very limited, and the risk is scary.
Three. Waist-hip integrated-hip and waist collaborative training
The waist is above the hips, with the back and waist. The relationship is the same. The waist and hips are also closely connected. When training the lower limbs and buttocks, the waist strength can also be exercised.
Then we have a waist-hip integrated training, which can enhance the support of the lower limbs, and at the same time make our waist and hips more coordinated, and the body curve will be more obvious.
1. hip bridge
In the book "Prisoner Fitness", the hip bridge is used to train the waist Action, but if you really train, you still have to focus on the hips.
We can learn to eccentric waist support strength by practicing the hip bridge, such as lower waist, hanging waist and handstand, we can learn through the hip bridge.
The width of the hip bridge should not be too large, and the highest point of the body should be kept straight. Don't use the strength of the waist to hard top, which will damage the lumbar and tail vertebra.
2. Deadlift
Did you expect it? Deadlift can also be used for waist training, and deadlift is a confrontational action. If the actions mentioned above are to improve coordination, then this action directly strengthens your waist muscles.
So deadlift this item to improve the strength of the back waist is to directly increase the resistance of the back waist and make our resistance more powerful.
The deadlift cannot be arched or collapsed. Another problem is that you should try not to practice every day, especially the heavy deadlift, one or two times a week is great.
Then through the three waist training concepts of waist-abdomen integration, waist-back integration, waist-hip integration, your waist strength will be more secure Effectively get promoted.
And if you train the erector spinae in isolation, the erector spinae may be thicker, but the waist strength is not necessarily greater, because what? Coordination is not good.
I am Wangwang Master,
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