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There are many training methods for how to exercise the vertical spine muscle. Among the training methods, some methods are better, some methods are not very good, and there are some stress on how to exercise the vertical spine muscle. I believe some people still understand what the vertical spine muscle training methods are. So, what are the methods of vertical spine muscle exercise? Let’s get to know!

Lie prone and start at both ends

  1. Back flexion and extension

Back flexion and extension, also known as goat push-up, is the best choice for beginners to practice waist strength. This action load is relatively small and the waist is not easy to be injured.

Bend down on the bench and let the upper body slide forward until the lower abdomen is close to the edge of the bench. Bend forward and let the upper body sag straight. Let your partner press or sit on your lower legs. Put your hands across your chest. To increase the resistance, you can also hold a barbell piece in front of your chest.

Lie prone and start at both ends

  1. Lie prone and start at both ends

Lie on your stomach completely relaxed, with your arms straight above your head and your legs straight. 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 can not be done with explosive force, but slowly let the abdominal muscles force to drive the arms and legs up. In addition, pay attention not to lean back hard, but to lift up with the upper body.

  1. Bend your legs and body

Hold the bell on both feet on the back of the neck and shoulders, keep your chest high, abdomen tight and waist tight, and hold the barbell firmly with both hands. Inhale, bend your upper body forward until your waist and back are parallel to the ground. At this time, your hips should move back so that your body’s center of gravity is behind your 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. Bend your knees slightly during the movement.

Breathing method: inhale when bending forward and exhale when standing up.

  1. Bend your legs and body

Hold the bell on both feet on the back of the neck and shoulders, keep your chest high, abdomen tight and waist tight, and hold the barbell firmly with both hands. Inhale, bend your upper body forward until your waist and back are parallel to the ground. At this time, your hips should move back so that your body’s center of gravity is behind your 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. Bend your knees slightly during the movement.

Breathing method: inhale when bending forward and exhale when standing up.