How to exercise a person's erector spinae muscles? There are actually many exercise methods. Among these methods, some methods are very effective and some methods are not so good. So which exercise method is the most effective? I believe someone still understands. So, what are some effective erector spinae muscle exercises? Let’s take a look below!
Goat Stand Up
1. After adjusting the height of the Roman chair according to your height, Step on the pedals of the equipment, straighten your legs to the lower end of the equipment, and lie prone on the upper end of the Roman chair. Cross your hands and place them on your chest. Keep your eyes looking forward. Keep your neck and body straight. Inhale when you start the movement, then slowly lower your waist until your body is level with the ground, and then exhale to straighten your body. Then practice again and again.
2. Pay attention to falling slowly and in a controlled manner, and rising slightly faster than falling. Within a group, the frequency of slow down and quick start should be maintained as much as possible.
3. The waist strength of the goat stand-up exercise is generally not very strong. If the waist is sore, the body will naturally not be able to get up, so there is no need to worry about safety issues. Perform each exercise in 3 groups of 20 reps. If you feel the intensity is too low, you can hold a barbell with both hands. The weight will depend on your training level. From light to heavy, your waist strength will gradually become stronger.
Stiff-leg deadlift
1. The distance between the legs is slightly narrower than the shoulders, standing in the middle of the barbell in a small shape, the legs are slightly bent, not completely straight, and the knee joints are not Locked.
2. Bend forward without bending your knees and hold the barbell with both hands.
3. Pull the barbell off the ground, focus on your heels, and rely on leg strength to lift the barbell.
4. Slowly lower the barbell.
Lie prone and stand up from both ends
1. Lie completely relaxed on the yoga mat, straighten your arms above your head and straighten your legs.
2. When inhaling, lift your arms and legs up and off the ground at the same time, and try to control them as still as possible when you reach the highest point.
3. Then recover and repeat the action process.