How to exercise the erector spinae muscles? There are many exercise methods. Among the exercise methods, some methods are better and some methods are not so good. There are some things to pay attention to when training the erector spinae muscles. The erector spinae muscles I believe some people still know what the exercise methods are. So, what are the methods to exercise the erector spinae muscles? Let’s find out together!
1. Dorsiflexion and extension
Dorsiflexion and extension, also known as goat stand-up, is the best choice for beginners to practice waist strength. This action has a relatively small load and the waist is not easily injured.
Lie prone on the bench and slide your upper body forward until your lower abdomen is against the edge of the bench. Bend forward and let your upper body hang straight down. Have a partner hold or sit on the calf. Cross your hands on your chest. To increase resistance, you can also hold a barbell in front of your chest.
2. Lie on your stomach and stand up from both ends
Lie on your stomach completely relaxed, stretch your arms above your head, and straighten your legs. When you inhale, lift your arms and legs up and off the ground at the same time. Control it a little and then slowly exhale and relax.
This action cannot be done with explosive force. Instead, you must slowly let the abdominal muscles use force to lift the arms and legs. In addition, you must also pay attention not to tilt your head back hard, but to lift it with the upper body.
3. Bending one’s legs
Hold the bell with both feet on the back of the neck and shoulders, lift the chest, tighten the abdomen, tighten the waist, and hold the barbell firmly with both hands. Inhale, bend the upper body forward fully until the lower back is 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. Pause for 3-4 seconds; then use the strength of the lower back muscles., stand up straight and restore, then breathe naturally after restoring; repeat the exercise. During the movement, bend your legs slightly at the knees.
Breathing method: Inhale when bending forward, exhale when straightening.
4. Bending one’s legs
Hold the bell with both feet on the back of the neck and shoulders, lift the chest, tighten the abdomen, tighten the waist, and hold the barbell firmly with both hands. Inhale, bend the upper body forward fully until the lower back is 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. Pause for 3-4 seconds; then use the strength of the lower back muscles to Stand up straight and restore, then breathe naturally after restoring; repeat the exercise. During the movement, bend your legs slightly at the knees.
Breathing method: Inhale when bending forward, exhale when straightening.
Editor’s recommendation:
How to exercise the erector spinae muscles at home? What are the methods
How to train erector spinae muscles in the gym
How long does it take to do downward dog pose every day to be effective?