Dorsiflexion and extension - add a bulletproof vest to your spine

Dorsiflexion and extension - add bulletproof vest to your spine

The training of core muscle groups has become the focus of training programs for ordinary people and athletes. Actions such as stick type, Russian rotation, abdominal muscle wheel and lateral flexion appear in almost every training menu.

The core training includes lower back training, unfortunately, many trainings ignore this point. Prevent the lower back from becoming a weak link in the core, and back extension is an action to solve this problem.

One of the main muscle groups trained by dorsiflexion and extension is the "elevation spinal muscle group", including the iliocurs, longest muscles and spinous muscles. These muscles follow the entire spine, from the sacrum to the neck. During exercise, their function is to extend the spine and Side curvature and maintain the best posture of the spine.

The erection spinal muscles are the longest, while the cyclone muscles are the shortest. The posture muscles must remain strong and tight to fight gravity. When we stand, stand and bend forward, these muscles will be called actively. However, the function must be maintained through full range of motion. The tight muscles do not perform appropriate movements, and at the same time reduce the function of contraction and centrifugation.

Focusing on the back extension of the lower back muscles not only helps maintain appropriate posture in multi-joint movements, (for example: maintaining the neutrality of the spine during squats and deadlifts), but also brings a radiation effect (Irradiation Effect). This means that you strengthen the spinal muscles and you can also increase the strength of other muscles. Therefore, strengthening the lower back, you will also improve the barbell shoulder push, or even standing curls. Then, the key is to find ways to gradually increase the strength of your back.

Dorst flexion and extension exercise!

Almost all gyms have a "Back Extension" Bench, there are even tilted 45-degree versions of stools. Many gym members are only using their own weight, usually 1 or 2 sets, 10 to 15 times per set. The movement is crossed by hands in front of the chest, or placed behind the head. However, this is not good enough. Fortunately, there are many ways to increase the intensity of the movement in order to develop a strong and powerful core.

Use a tilted stool!

When performing back extension movements, because the influence of gravity is downward rather than horizontal, and when your torso is parallel to the ground, the resistance reaches the highest level. However, you can perform movements on the tilted back extension bench, which changes the resistance curve. The tilted version is more likely to feel greater resistance at the start position of the action than the flat stool book; and at the end of the action, the resistance will reach the highest point. When performing these two actions, the order of muscle activation is the calf, the back of the thigh, the hips and the erection spine.

The advantage of the tilted stool is that beginners will be more interested in whether their torso is lifted too much and causing excessive stretching. Overstretching of the spine may cause discomfort. Some people may even have back spasms, especially those with pelvic tilt forward, which is commonly found in overweight people. In addition, the tilted version of the stool often produces more "traction" on the spine at the start position of the action. , This traction is beneficial to people suffering from back pain.

There are many ways to increase the resistance of the movement, carry the barbell in the upper half or place a medicine ball on the upper body (not on the head, which will cause neck strain). Of course, there are many ways.