Many people do not pay attention to back training, probably because it is difficult to see the back in the mirror; chest muscles , biceps, you can show off in front of others or even yourself, and back muscles are like the sewers of the city, what shows your strength is usually not immediately noticeable. Also because the back is divided into upper back and lower back, the training methods are not only the same, but many people end up neglecting lower back training.

But the truth is, a strong back is your key to great overall strength and muscle building. Remember, your body is a whole, and you have a strong back, which will promote strong abs, biceps, and triceps. Overall muscle balance is the key to training.

The imbalance of the contralateral muscles will lead to muscle tears, strains, and excessive tension; for example, as antagonists to the chest muscles, weak back muscles will affect the strength of the bench press, especially when the bench press is performed. When pushing a heavy weight and needing to push off the ground and bend the waist, the back muscles are too weak, which limits the training of the chest muscles.

The following is functional lower back training, which comprehensively integrates back strength, shaping, overall force training, flexibility and stretching training, and body balance training. While building back muscles, it can better promote the improvement of the overall strength of the body. This training is often used in American football, MMA and other projects that require comprehensive strength.

Training requirements:

Except for special requirements for the following training, it is recommended to do 4 groups of each action for each training. The following six training movements can be completed in one training session, or combined with other exercises to perform supersets or cross-sets of strength and stretching.

1. Wrestling bridge push-up

Function: Functional training that organically combines lower back, leg, abdominal muscle and neck training.

Action: Lie flat on the mat with the soles of your feet on the ground, Use your head back to support the weight of your upper body; push your feet hard to lift your waist and buttocks off the mat, keeping your body in a straight line, and keep your head and feet supporting the entire body weight until exhaustion, usually for 20 to 60 degrees. Seconds are one group. If you have received basic training in wrestling, you can rock your neck back and forth to strengthen the firmness of your neck when it is under pressure.

2. Fitness ball version of wrestling bridge push-up<. /strong>——Fitness ball bridge push-up: Lie on your back on the fitness ball, stretch your arms backwards to fully stretch your back, and gradually support your head on the fitness ball, keeping your body balanced throughout the process.