The erector spinae muscle is a very important muscle in the human body. If a person trains the erector spinae muscles well, he can reduce the body fat ratio and at the same time enhance his physical fitness. So how to exercise the erector spinae muscles? In fact, you can exercise them by standing up in a Roman chair, leaning over and raising your head, bending your legs and bending over, etc. Erector spinae. So. What are the most effective erector spinae exercises? Let’s learn together!
Roman chair straight up
Cross your arms and place them in front of your chest or behind your ears. Slowly lean down, tighten your waist and abdomen, and straighten your back. Keep your waist and back straight during the entire process, and lower your body to about the same level as a Roman chair. When the angle is 60 degrees, stand up slowly, return to the starting position, and repeat the action. Note that when you return to the starting position, you don't arch your upper back or over-bend your spine as you rise to the top, just keep it straight. If you feel that your waist is too sore or injured during exercise, you may have made a mistake in this regard.
Lean over and raise both ends
Lie prone on the mat, stretch your hands straight in front of you, feet slightly apart, and then lift your hands and feet to the maximum height at the same time. Keep your neck and back level, and do not raise your head or lower your head too much. Feel the contraction of your waist and lower back. Contract at the peak for 2 to 3 seconds. Move slowly and repeat. Perform 15 reps, 2 sets.
Bend your legs and bow
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.
》Stand up in a swimming style
Lie on your stomach, stretch your body, and fully extend your legs and arms to all sides. Lengthen your spine, extend your arms, and lift your shoulders and legs slightly off the floor. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly raise the left hand and right leg, return to the horizontal line, switch to the right hand and raise the left leg, and always keep the legs and hands on the ground to exercise the backMuscle group buttocks.
Lift your legs after kneeling
Kneel on the mat with your knees, support your hands on the ground, place your hands directly below your shoulders, and your knees directly below your hips. Raise your hands and feet on the opposite side at the same time, keep your body in a straight line, tighten your waist and abdomen, and repeat That’s it. Perform 15 to 20 times on each side. Perform 2 to 3 sets.
Lying prone and patting the water
Lie prone on the mat, stretch your hands straight in front of you, separate your feet slightly, hang your hands and feet in the air at the same time, and alternately make water-slapping movements with your hands and feet on the opposite side. Each time lasts about 10 seconds, and is performed 3 times.
Editor’s recommendation:
How do ordinary people train their erector spinae at home
What is the best erector spinae exercise?
Effective office stretching exercises