How to train the erector spinae muscles? In fact, there are many training methods, and among these methods, some methods are very good. Of course, there are also things to pay attention to when training the erector spinae muscles, such as the correct training method. So, what is the best way for ordinary people to train their erector spinae muscles? Let’s find out together below!
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Dorsiflexion and extension
Dorsiflexion and extension, also known as the goat stand, is the best choice for beginners to practice waist strength. The load of this action is relatively small, and the waist is not easily injured.
Lie down on the bench and slide your upper body forward until your lower abdomen is against the edge of the bench. Bend forward and let your upper body hang straight down. Have a partner hold or sit on the calf. Cross your hands on your chest. To increase resistance, you can also hold a barbell in front of your chest.
Lie prone and raise from both ends
Lie prone completely relaxed, stretch your arms above your head, straighten your legs. When inhaling, lift your arms and legs up from the ground at the same time, with slight control. Exhale slowly and relax.
This action cannot be done with explosive force. Instead, you must slowly let the abdominal muscles exert force to lift the arms and legs. In addition, you must also pay attention not to tilt your head back hard, but to lift it with the upper body. rise.
Bend your legs and bend over
Put the bell on the back of your neck and shoulders with both feet, raise your chest, tighten your abdomen, and tighten your waist. Both hands must hold the barbell firmly. Inhale, bend the upper body forward fully until the waistback is parallel to the ground. At this time, the buttocks should move backward so that the center of gravity of the body is behind the heels, slightly Pause for 3-4 seconds; then use the strength of the lower back muscles to stand up and restore. After restoring, breathe naturally; repeat the exercise. During the movement, bend your legs slightly at the knees.
Breathing method: Inhale when bending forward and exhale when standing up.