Good-morning is a comprehensive exercise, which can be divided into straight legs and bent legs according to whether the knees are bent or not. The bent-leg bend exercises the focus on the erector spinae and gluteus maximus of the lower back, while the straight-leg bend exercises the focus on the biceps femoris of the thigh. This article mainly introduces the barbell bent knee good-morning.
Target exercise area: Erector spinae (lower back or lower back), can also exercise the gluteus maximus
Action essentials:
1. Hold the bell with both feet on the back of the neck and shoulders, raise the chest, tighten the abdomen, tighten the waist, and hold the barbell firmly with both hands.
2. Inhale, bend the upper body forward fully until the waist and back are parallel to the ground. At this time, the hips should move backward so that the center of gravity of the body is behind the heels, and pause for 3-4 seconds. ; Then use the strength of the lower back muscles to stand up and restore. After restoring, breathe naturally; repeat the exercise. During the movement, bend your legs slightly at the knees.
3. Breathing method: Inhale when bending forward and exhale when standing up.
Notes:
1. Beginners can perform the bend without bearing any weight. Once they adapt to the movement and their waist strength increases, they can then bear appropriate weight.
2. During the movement, the lower back must always be lifted. Keep straight, do not relax your waist, hold your chest or arch your back; when bending your upper body forward, try to move as slowly as possible, and avoid bending your body suddenly and quickly to prevent muscle strain in the lower back.
3. Bend your knees slightly during the movement. The weight load is used to focus on the erector spinae muscles and gluteus maximus of the lower back. If the straight leg exercise is performed, the center of gravity will be on the biceps femoris of the thigh. This is the difference between the two, and it is also the key to exercise. You can understand it carefully during exercise. < /p>
