How to practice erection spinal muscles? What are the training methods

There are actually many training methods for how to train the erection spinal muscles, but among these methods, some methods are very effective. Of course, there are also some requirements for practicing erection spinal muscles, such as the correct training method. So, how to train the erection spinal muscles? What are the training methods? Let’s learn about it together!

　　Goat stands up

　　1. Lying on a Roman chair, bend the upper body forward, fixing both feet, holding the head with both hands or carrying a barbell on the shoulder.

　　2. Try to thrust the upper body upward, and when reaching the highest point, be quiet After one second, then slowly reply. Pay attention to the slow down and the time is 2 seconds to reach the lowest point. When the body gets up, try to be faster and try to stay in one second. In a group, keep the frequency of slow down and fast as much as possible.

　　　Lying up at both ends

　　1. Completely relax and lying on the floor, stretch your arms forward, and stretch your legs backward.

2. Inhale and tighten your abdomen, while lifting your arms and legs upwards at the same time to stretch your abdominal muscles. Contract your vertical muscles , pause for a moment, then slowly exhale and relax, and return to the original position.

　　　Bending the legs and pull the deadlift

　　1. Stand in a 8-shaped shape, before the barbell is placed, bend the knees and bend, hold the barbell with both hands, hold the barbell at the same distance as the shoulder width or wide shoulders, lift the head slightly, straighten the chest, waist and back tightly, lift the buttocks, and lean forward at the upper body about 45 degrees;

　　2. The legs muscles stretch the knees and lift the bell with force, stop. Then bend the knees slowly and slowly restore. To improve the exercise effect, keep the barbell from touching the barbell when flexing the knees and lowering it;

　　3. Pull When reaching the highest point, try to spread your shoulders as much as possible, raise your head and stand stagnate for 3 seconds. Restore, repeat.

　　Bend your legs and bend your body

　　1. Place your feet on the back of your neck and shoulders, straighten your chest, tighten your abdomen, tighten your waist, and hold the barbell with both hands.

　　2. Inhale, bend your upper body forward and bend until your waist and back is parallel to the ground. At this time, the buttocks should be moved backward so that the center of gravity of your body is behind your heels, and stop for 3-4 seconds. Then, with the strength of the waist and back muscles, stand up and restore, and then breathe naturally after restoring; repeat the exercises.