How to exercise the erector spinae muscles? In fact, there are many exercise methods. Among the exercise methods, some methods are better and some methods are more general. I believe some people still know which exercise method to exercise the erector spinae muscles. . So, what are the best erector spinae exercises? Let’s take a look below!
Goat Stand Up
1. Lie prone on a Roman chair, bend your upper body forward, and Keep your feet fixed and hold your head with both hands or carry a barbell on your shoulders.
2. Lift the upper body upward as much as possible, and when it reaches the highest point, stay still for one second. Then reply slowly. Note that when the body falls, it should be slower, and the time to reach the lowest point is 2 seconds. When the body rises, it should be faster, try to take one second. Within a group, the frequency of slow down and quick start should be maintained as much as possible.
Lie prone and raise from both ends
1. Completely relax and lie prone on the floor, stretch your arms forward and stretch your legs straight back.
2. Inhale and tighten your abdomen, and at the same time lift your arms and legs up and off the ground to stretch your abdominal muscles. Contract your erector muscles, pause briefly, then slowly exhale and relax, returning to the original position.
Bent-Leg Deadlift
1. Stand with your feet in a figure-eight shape, with the barbell Before lowering the body, bend your knees and lean over, hold the barbell with both hands, with a grip distance of about shoulder width or wider, raise your head slightly, straighten your chest and back, raise your hips, and lean your upper body forward about 45 degrees;
2. Use your leg muscles to stretch your knees to lift the bell, and pause for a moment. Then bend your knees and lower slowly to restore. In order to improve the exercise effect, bend your knees and lower the barbell without letting it touch the ground;
3. When reaching the highest point, abduct your shoulders as much as possible, raise your head and chest, and stay there for 3 seconds. Restore, repeat.
Bend your legs and bend over
1. Hold the bell with both feet on the back of the neck and shoulders, straighten the chest, tighten the abdomen, tighten the waist, and hold the barbell firmly with both hands.
2. Inhale, fully bend your upper body forward to your waistUntil the backis parallel to the ground, the buttocks should be moved backward so that the center of gravity of the body is behind the heels. Pause for 3-4 seconds; then use the strength of the lower back muscles to stand up and restore. Then breathe naturally; repeat the exercise.
Swimming push-up
1. Lie prone, stretch your body, and fully extend your legs and arms to all sides. Lengthen your spine, extend your arms, and keep your shoulders and legs slightly off the floor.
2. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly raise the left hand and right leg, return to the horizontal line, switch to the right hand and left leg, and always keep both hands Exercise the back muscles and buttocks without your legs and hands falling to the ground.
Barbell Lunge Deadlift
1. Keep your feet wider than they are apart. Grasp the barbell with both hands, narrower than shoulder distance.
2. Do a horse stance and bend your knees, with your knees forward and your hips back. Continue until the barbell reaches below your knees. Keep your body steady and look forward.
Sitting and straightening
1. Sit upright on the straightening machine, with your waist close to the convex part of the backrest, and adjust the movement axis to about 30 cm below the neck
2 . Cross your hands on your chest and make reciprocating movements with your waist as the fulcrum.
3. Each time you pause, the plane of your upper body and thighs should be kept at 30 to 95 degrees.