Select Page

There are many training methods for how to train the vertical spine muscle. Among these methods, some are more effective and some are not very good. There is some stress on how to train the vertical spine muscle. I believe some people still understand how to train the vertical spine muscle. So, how should the gym train the erector spinalis? Let’s get to know!

Goat stand up

  1. Straight leg push up

Stand upright, carry the barbell on your shoulder and hold it firmly with both hands. Lower the upper body so that it is parallel to the ground. Keep your back straight. Bend your knees slightly.

  1. Barbell lunge hard pull

Feet wider than distance. Grasp the barbell with both hands, narrower than the shoulder distance. In the horse step, bend your knees, knees forward and hips backward. Until the barbell reaches below the knee. Keep your body steady and look forward.

  1. Sit up

Sit straight on the seat with your back against the bar cushion. Look forward, bend your hips and lean forward. Keep your back straight.

Goat stand up

  1. Goat stand up

Lie prone on a Roman chair, bend your upper body forward, fix your feet, hold your head with your hands or shoulder the barbell. The upper body should stand up as far as possible. When it reaches the highest point, it should stand still for one second. Then reply slowly. Pay attention to slow down the body when falling. It takes 2 seconds to reach the lowest point. When the body gets up, it should be faster and in one second as far as possible. In a group, keep the frequency of slow down and fast up as much as possible.

  1. Lie prone and start at both ends

Fully relax, lie prone on the floor, straighten your arms forward and stretch your legs back. Inhale, tighten your abdomen, lift your arms and legs up and off the ground at the same time, and stretch your abdominal muscles. Contract your vertical muscles, pause a little, exhale slowly, relax and return to your original position.

  1. Bend your legs and pull hard

Stand with your feet in an eight figure shape, put the barbell in front of you, bend your knees and bend over, hold the barbell with both hands, the holding distance is about shoulder width or shoulder width, lift your head slightly, keep your chest straight, tighten your waist and back, raise your hips, and tilt your upper body forward about 45 degrees; Stretch your knees and lift the bell. Stop. Then bend your knees and slowly fall back. In order to improve the effect of exercise, do not let the barbell touch the ground when bending your knees; When reaching the highest point, stretch out your shoulders as far as possible, raise your head and hold your chest up for 3 seconds. Restore, repeat.