Dorsiflexion and extension-erection and erection muscle exercise method (V)

The importance of improving the strength of the lower back waist is of great benefit to the shape and health of our body, especially when we work and play in front of the computer more and more time.

　　Dorstile stretching is also called Hyperextension. It is the best choice for beginners to practice waist strength. This movement is relatively small and the waist is not easily injured.

　　Target exercise area: erection spinal muscles (back waist or lower back)

　　Essentials of movement :

　　1. Starting position: (multiple options)

　　(1) Bend down on the bench and slide the upper body forward until the lower abdomen is attached to the edge of the stool. Bend forward, let the upper body hang straight down. Let a companion press or sit on the calf. Cross your hands in front of your chest. To increase resistance, you can also hold a barbell piece on your chest.

　　(2) On the prone mat:

　　(3) Lying on a Roman chair, bend the upper body forward, fix your feet, hold your head with both hands or carry a barbell on your shoulders.

（4）On the prone ball:

　　2. Try to thrust upwards as much as possible. When reaching the highest point, stay still for a second. Then slowly reply. Pay attention to the slow downwards and down to the lowest point in 2 seconds. When the body gets up, try to be faster and try to stay in one second. The frequency of slow down and rise as much as possible in a group.

　　3. Breathing method: Inhale when the upper body is upwards, and exhale when bent forward.

　　　Precautions:

　　1. After practicing goat stand-up exercise, be sure to relax effectively. The method is to lower your waist, put your legs together, do not bend, and try to stick your body to your legs, keep it for 10-20 seconds. This not only can you lift it. High flexibility of the core part of the body can also resolve the accumulation of lactic acid on the waist. Otherwise, your work the next day will be affected by the soreness of the waist.

　　2. When erecting upward, try to contract the sacral spinal muscles and do not move too fast.

　　3. During the movement, the waist and back must always be straight, and do not loosen the waist and arch the back with the chest; when flexing the upper body, try to slow down and avoid sudden and rapid bending to prevent the muscles of the waist and back.

　　4. The waist strength of the goat is generally not very strong when practicing the exercise of the waist and back. If the waist is sore, the body will naturally not be able to get up, so don’t worry about safety issues.

　　5. Similar movements on the instrument: