How to exercise the vertical spine muscle has many exercise actions. In the exercise actions, some actions are better, some actions 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 exercise actions are. So, what’s the best exercise for erector spinalis? Let’s get to know!
Bend your legs and pull hard
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.
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.
Dorsal 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
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.
Bend your legs and bow
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.