There are many training methods for a person to train the erector spinalis muscle. Among these training methods, some methods are better and some methods are more general. There is stress in training the erector spinalis muscle. I believe some people still understand how to train the erector spinalis muscle. So, how to practice the erector spinalis? What are the training methods? Let’s get to know!
Goat stand up
Goat stand up
- Lie prone on the Roman chair, bend your upper body forward, fix your feet, hold your head with both hands or shoulder the barbell.
- Lift the upper body upward as far as possible and stand still for one second when reaching the highest point. 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.
Lie prone and start at both ends
- Completely relax, lie prone on the floor, straighten your arms to the front, and stretch your legs back and straight.
- 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.
Bend your legs and pull hard
- Stand with your feet in a figure of eight, 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, straighten your chest, tighten your waist and back, raise your hips, and tilt your upper body forward about 45 degrees;
- Stretch your knees and lift the bell with your leg muscles, and stop for a while. 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 pulling to the highest point, stretch out your shoulders as far as possible, raise your head and hold your chest up for 3 seconds. Restore, repeat.
Bend your legs and bow
- Hold the bell on both feet on the back of the neck and shoulders, straighten the chest, tighten the abdomen and tighten the waist, and hold the barbell firmly with both hands.
- Inhale and bend the upper body forward until the waist and back are parallel to the ground. At this time, the hips should move backward so that the body’s center of gravity is behind the heels and stop for 3-4 seconds; Then with the strength of low back muscles, stand up and restore, and then breathe naturally; Repeat the exercise.