The erector spinae muscle, also known as the sacrospinalis muscle, is a very important muscle in the body. If you train the erector spinae muscles well, it will have benefits such as lowering the body fat ratio, strengthening the body, etc. So how to train the erector spinae muscles at home? In fact, you can train the erector spinae muscles through dorsi flexion and extension, prone two-head raise, swimming push-up, etc. . So. How do ordinary people train erector spinae at home? Let’s learn together!
1. Dorsiflexion and extension
Lie prone on a Roman chair, bend your upper body forward, fix your feet, hold your head with both hands or carry a barbell on your shoulders. Push your upper body upward as much as possible, and when it reaches the highest point, stay still for a 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.
2. Lie on your stomach and stand up from both ends
Completely relax and lie prone on the floor, arms straight in front of you, legs stretched back and straight. Inhale and tighten your abs while simultaneously lifting your arms and legs up off the floor, stretching your abdominal muscles. Contract your erector muscles, pause briefly, then slowly exhale and relax, returning to the original position.
3. Deadlift with bent legs
Stand with your feet in a figure-eight shape, put the barbell in front of your body, bend your knees and lean over, hold the barbell with both hands, with a grip distance of about shoulder width or shoulder width, raise your head slightly, straighten your chest, tighten your back, raise your buttocks, and lean your upper body forward About 45 degrees; stretch your leg muscles 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; when it reaches the highest point, abduct your shoulders as much as possible, raise your head and chest, and pause for 3 seconds. Restore, repeat.
4. Bending one’s legs
Hold the bell with both feet on the back of the neck and shoulders, lift the chest, tighten the abdomen, tighten the waist, and hold the barbell firmly with both hands. Inhale, bend the upper body forward fully until the lower back is parallel to the ground. At this time, the hips should move 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 straight and restore, then breathe naturally after restoring; repeat the exercise.
5. Stand up in swimming posture
Lie on your stomach, stretch your body, and fully extend your legs and arms to all sides. Lengthen your spine, extend your arms, and lift your shoulders and legs slightly off the floor. 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 raise the left leg, and always keep the legs and hands on the ground to exercise the back muscles Group hips.
6. Barbell Lunge Deadlift
Feet wider than distance apart. Grasp the barbell with both hands, narrower than shoulder distance. In horse stance, bend your knees with your knees forward and hips back. Continue until the barbell reaches below your knees. Keep your body steady and look forward.
7. Sit upright
Sit upright on the push-up machine, with your waist close to the convex shape of the backrest, adjust the movement axis to about 30 cm below your neck, cross your hands on your chest, and use your waist as the fulcrum to perform reciprocating movements. Every time you pause, it is advisable to keep the plane of your upper body and thighs at 30 to 95 degrees.
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