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3-4 sets of 60-90 secHyperextensionExercise to strengthen the lower back and lower back. It can be performed both in dynamic and in static form.
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Basic exercises, the minimum number of approaches, no more than 6-7 repetitions in the exercise. A little later, I began to divide the training into upper and lower body, and repeat each twice a week.
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The only thing that Ill briefly advise is any spinal traction exercises and related strengthening exercises: pay attention to stretch, yoga, Pilates. You need to combine exercises to stretch the spine, relax and strengthen the corresponding muscles. Depo-Testosterone pDanila, 22 years old, training experience – 2 years: I have a strong bend of the spine in the lower back.
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