Complete illustrations of erection spinal muscle exercises

How to exercise a person's erection spinal muscles is actually a lot of exercises. Among these movements, some movements are very effective, and some are not very good. I believe someone still understands what exercises are exercises for erection spinal muscles. So, what are the exercises for erection spinal muscles? Let's take a look together!

Stand in a 8-shaped shape with legs, bend your knees before putting your body, hold the barbell with both hands, hold the barbell at about the width of your shoulders or wide shoulders, lift your head slightly, straighten your chest, waist and back tightly, and lean your hips forward about 45 degrees; The leg muscles stretch out the knees and lift the bell for a while. Then bend the knees slowly and slowly descend to restore. To improve the exercise effect, when the knees bend down, the barbell should not touch the ground; when pulling to the highest point, try to abduct your shoulders as much as possible, raise your head and chest, and stop for 3 seconds. Restore, repeat.

The goat stands up

Lying on a Roman chair, bend the upper body forward, fix your feet, hold your head with both hands or carry the barbell on your shoulders. The upper body should be upward as much as possible. When reaching the highest point, stay still for a second. Then slowly reply. Pay attention to the slow down when the body falls, the time is 2 seconds to go down to the lowest point, and the body rises When coming, be faster and try to keep the frequency of slow down and fast as much as possible in one second.

Lying up both ends

Full relaxation and prone on the floor, stretching your arms forward, stretching your legs backwards. Inhale and tighten your abdomen, lift your arms and legs upwards off the ground at the same time, stretching your abdomen. Contract your vertical muscles, pause a little, then slowly exhale and relax, and return to the original position.

Bend your legs and bend your body

Bend your legs and bend your legs on the back of your neck and shoulders, straighten your chest, tighten your abdomen, tighten your waist, and The hand must hold the barbell. Inhale, bend the upper body forward and full until the waist and back is parallel to the ground. At this time, the hips should be moved backward so that the center of gravity of the body is behind the heel, and stop for 3-4 seconds; then use the strength of the waist and back muscles to stand up and restore, and then breathe naturally after restoring; repeat the exercise. During the movement, the knees bent slightly during the knees. Breathing method: Inhale when bent forward and exhale when lifting up.

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