How to train the erector spinae muscles? There are many training methods. Among these methods, some methods are more effective 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 need to be trained. I believe some people still understand how to train. So, how should the gym train the erector spinae muscles? Let’s find out together!
1. Stand up with straight legs
Stand upright, put the barbell on your shoulders, and hold it firmly with both hands. Lower your upper body so it is parallel to the floor. Keep your back straight. Bend your knees slightly.
2. Barbell lunge deadlift
Feet wider than distance apart. Grasp the barbell with both hands, narrower than shoulder distance. In horse stance, bend your knees with your knees forward and hips back. Continue until the barbell reaches below your knees. Keep your body steady and look forward.
3. Sit upright
Sit upright in the seat with your back against the bar cushion. Look forward, bend at the hips and lean forward. Keep your back straight.
4. The goat stands up
Lie prone on a Roman chair, bend your upper body forward, fix your feet, hold your head with both hands or carry a barbell on your shoulders. Push your upper body upward as much as possible, and when it reaches the highest point, stay still for a second. Then reply slowly. Note that when the body falls, it should be slower, and the time to reach the lowest point is 2 seconds. When the body rises, it should be faster, try to take one second. Within a group, the frequency of slow down and quick start should be maintained as much as possible.
5. Lie on your stomach and stand up from both ends
Completely relax and lie prone on the floor, arms straight in front of you, legs stretched back and straight. Inhale and tighten your abs while simultaneously lifting your arms and legs up off the floor, stretching your abdominal muscles. Contract your erector muscles, pause for a moment, then slowly exhale and relax.Return to original position.
6. Deadlift with bent legs
Stand with your feet in a figure-eight shape, put the barbell in front of your body, bend your knees and lean over, hold the barbell with both hands, with a grip distance of about shoulder width or shoulder width, raise your head slightly, straighten your chest, tighten your back, raise your buttocks, and lean your upper body forward About 45 degrees; stretch your leg muscles to lift the bell, and pause for a moment. Then bend your knees and lower slowly to restore. In order to improve the exercise effect, bend your knees and lower the barbell without letting it touch the ground; when it reaches the highest point, abduct your shoulders as much as possible, raise your head and chest, and pause for 3 seconds. Restore, repeat.
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