Erector spinae's back exercise method can protect our joints from injury during exercise. Exercise can also help us get rid of fat. Proper exercise is good for health, and exercise is good for strengthening our physique. Here I will show you the benefits of erector spinae's back exercise method.

Exercise method of back erector spinae10 back flexion and extension (goat standing)

Action essentials:

1. Lie on your stomach in a Roman chair, with your upper body leaning forward, your feet fixed, your head in your hands or a barbell on your shoulders.

2, the upper body as far as possible up, to the highest point, still for a second. Then reply slowly. Pay attention to slow down when you fall, and the time is 2 seconds to the lowest point. Get up quickly and try to get up in one second. Keep the frequency of going up and down as slowly as possible in a group.

note:

1, the most important function of back flexion and extension is to exercise erector spinae, which is the best choice for beginners to practice waist strength. This action load is relatively small, and the waist is not easy to be injured.

2. Inhale when the upper body stands up and exhale when leaning forward.

3, in the process of action, the back must always be straight, and it is not allowed to relax the waist by arching the chest; When the upper body bends forward, slow down as much as possible to avoid sudden and rapid bending and prevent back muscle strain.

4. Pay attention to slow down when the body falls, and the time is 2 seconds to the lowest point. Get up quickly and try to get up in one second. Keep the frequency of going up and down as slowly as possible in a group.

Stand up, at both ends of your stomach.

Action essentials:

1, completely relax and lie on the floor, with arms straight forward and legs extended backward.

2. Inhale, tighten your abdomen, lift your arms and legs at the same time, and leave the ground to stretch your abdominal muscles. Contraction of your vertical muscles, a short pause, and then slowly exhale to relax and return to the original position.

note:

1, this action is similar to Superman's flying action. Also known as Superman. The target exercise site is erector spinae (lower back or lower back), and you can also exercise gluteus maximus.

2, the action process can not be completed by explosive force, but slowly let the abdominal muscles lift the arms and legs.

Don't lean back hard, but lift with the upper body.

Bended Leg Hard Pull

Action essentials:

1. Stand with your feet in a figure of eight. Bend your knees before you put the barbell on. Hold the barbell with both hands, and the grip distance is about shoulder width or shoulder width. Raise your head slightly, hold out your chest, tighten your back, and tilt your hips. The upper body leans forward about 45 degrees.

2. Leg muscles stretch their knees and lift the bell to pause. Then slowly bend your knees and return. In order to improve the exercise effect, don't let the barbell touch the ground when kneeling;

3. When pulling to the highest point, try to abduct your shoulders, hold your head up and hold your chest, and pause for 3 seconds. Restore, repeat.

note:

1, feet should be hip width. With the improvement of training level and the increase of weight, you can spread your feet a little, which can reduce the pressure on your waist, start heavier weight, stimulate deeper muscles, and have a better exercise effect on erector spinae.

2, the movement is smooth, the barbell can not contain the chest bow and waist, the head and back should be tightened, and the upper body should always be in a state of tension, otherwise it is easy to damage the lumbar spine; Don't lean back when lifting the barbell to the extreme, always keep your mind behind your back.

Bend your legs and bend over.

Action essentials:

1, put the bell behind your neck with your feet, hold your chest out, abdomen in and waist in, and hold the barbell firmly with your hands.

2. Inhale and bend your upper body forward until your back is parallel to the ground. At this time, the hips should be moved back so that the center of gravity is behind the heel, which will stop for 3-4 seconds; Then with the help of the strength of the back muscles, stand up and restore, and breathe naturally after reduction; Repeat the exercise.

note:

1. During the movement, the legs slightly bend the knees, inhale when bending forward, and exhale when standing.

2. Bend your legs, bend your body, and focus on erector spinae and gluteus maximus.

3. Novices don't need to bear the burden. When they adapt to exercise and increase their waist strength, they should bear the load appropriately.

4. During the exercise, the knees are slightly bent, so that the weight load is concentrated on exercising erector spinae and gluteus maximus.

Swimming stand alone.

Action essentials:

1, prone, stretch your body, and fully extend your legs and arms around. Stretch your spine and slightly lift your arms, shoulders and legs off the ground.

2. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly lift the left hand and right leg, return to the horizontal line, change the right hand and lift the left leg, always keep the legs and hands from landing, and exercise the back muscles and buttocks.

note:

1. It's a bit like prone position, but it mainly exercises erector spinae from an oblique angle, some of which are like the cooperation of hands and feet (left hand, right foot, right hand and left foot) in freestyle to keep balance.

2, this action should slowly let the abdominal muscles force the arms and legs to lift.

Don't lean back hard, but lift it with your upper body.

4, in order to increase the difficulty of exercise, you can put the abdominal position on the yoga ball.

Barbell lunge hard pull

Action essentials:

1, the foot is wider than the distance. Grab the barbell with both hands, narrower than the shoulder distance.

2. Bend your knees in a posture, with your knees forward and your hips backward. Until the barbell reaches the position below the knee. Keep your body stable and look forward.

note:

1. The main muscle of barbell lunge is erector spinae, and you can also exercise quadriceps femoris, soleus and trapezius.

2. Pay attention to keep your body stable.

sit up

Action essentials:

1. Sit on the standing machine, with the waist close to the protruding part of the backrest, and adjust the motion axis to about 30cm below the neck.

2. Cross your hands on your chest and do reciprocating motion with your waist as the fulcrum.

3, every pause, the upper body and thigh plane should be maintained at 30 ~ 95 degrees.

note:

1, keep your back straight during the movement.

2. 3 groups at a time, 8 ~ 12 in each group.

Exercise method of back erector spinae II. Start with your abdomen.

At the beginning of erector spinae's exercise, you can use this action, lying prone on the ground, back to back, lifting your upper body and legs upward, and keeping your lower abdomen close to the ground to keep your body from shaking. Try to shrink your back.

Bend back.

The flexion and extension of the back is similar to that in prone position, but the difference lies in the need for assistance, so that people can hold down their legs, keep their lower limbs fixed, raise their upper bodies as much as possible, and keep contracting.

Goats stand up.

Goat's back flexion and extension are similar when standing and prone, that is, different body angles can also stimulate erector spinae well, but the target muscles stimulated by hip bones in different positions are different. If the hip bone is empty, more gluteus maximus muscles will exert force when a goat stands. If not, erector spinae will exert more force.

Romanian hard pull

The biggest difference between Romanian hard pull and hard pull is that the starting position and landing position of barbell are different. The starting position of Romanian hard pull is high, and there is no process of stretching hips, which means that the gluteus maximus will exert less force, and the lower limbs will exert more force from the biceps femoris and hamstring muscles, and the upper body erector spinae will participate in more heels.

Hard inquiry (a way of credit inquiry)

Hard pulling is the exercise of the whole back chain, which can not only stimulate erector spinae, but also stimulate gluteus maximus hamstring and other muscle groups. As one of the golden movements of fitness, hard pulling can stimulate testosterone secretion in the body, thus promoting muscle growth. Hard pulling has many advantages. However, this action needs to keep the back straight and minimize the waist compensation force.