There are actually many ways to train the erector spinae muscles of a person, but many of these methods are very effective. Of course, there are also things to pay attention to when training the erector spinae muscles, such as the correct exercise method. . So, what are the exercises for the erector spinae muscles? Let’s find out together below!
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1. Dorsiflexion and extension
Dorsiflexion and extension, also known as goat stand, is the best choice for beginners to practice waist strength. This action has a relatively small load 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.
2. Lie prone and rise from both ends
Lie prone completely relaxed, stretch your arms above your head and straighten your legs. When inhaling, lift your arms and legs up and off the ground at the same time. Take some control and then slowly exhale 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.
3. Bend the legs and bend over
Put the bell on the back of the neck and shoulders with both feet, straighten 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 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.