How to train the erector spinae muscles? There are actually many training methods, but among these methods, some methods are very effective. Of course, there are also things to pay attention to when training the erector spinae muscles, such as the correct training method. . So, how to train the erector spinae muscles? What training methods are there? Let’s find out together below!
Goat Stand Up
1. 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.
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, put the barbell in front of your body, bend your knees, and hold the barbell with both hands, with a grip distance of about shoulder width or wider. , raise your head slightly, straighten your chest, tighten your 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, bend the upper body forward fully until the waistback is parallel to the ground. At this time, the buttocks should move backward , put the body's center of gravity behind the heels, pause for 3-4 seconds; then use the strength of the lower back muscles to stand up and restore, and then breathe naturally after restoring; repeat the exercise.