Subvert your concept: Dorsiflexion and stretching are not the back but the buttocks

Subvert your concept:

　　Dorflexion and extension are also called goats standing up. Speaking of this action! I believe many friends have done this action in person!

　　In the eyes of gyms or many fitness veterans! This action is used as a way to exercise the lower back (erection spinal muscle group)! But I don’t think so!

　　If you understand sports anatomy, you will find that this action is the same type of action as deadlift, hip bridge, and good morning flexion! They are all hip-dominated actions! The joint movements involved are specifically involved The movement should be hip flexion and extension!

　　　In the hip flexion and extension exercise, the lower back (erethral spinal muscle group) is mainly responsible for stabilizing the (trunk) spinal spine (especially the lumbar spine) for isolong contractions! The active muscle should be the hip and back muscle group (responsible for hip extension)!

　　So: I have to say that the dorsiflexion and extension movement should be changed to hip flexion and extension (picture)! It is a better exercise to exercise the hip! Instead of the lower back (of course, the erethral spinal muscle group can stretch the spine, but it is not its main function! Its function is stability Torso)

　　Movement process

　　Belly on the bench, the stuck height is below the hip! Then flex the hip and bend over, keep the torso stable and neutral spine during the fall. Feel the tension and pulling feeling on the hips and back of the legs, then shrink the hips and retract the tension, and tilt the pelvis slightly back and clamp the hips! Squeeze it! Keep the torso stable and neutral spine when coming up. Don’t overstretch the lumbar spine (upward waist)

What you should pay attention to when doing dorsiflexion and extension exercise!

1. Feel the tension and pulling feeling on the back of the legs of the hip!

　　2. Stay neutral in the lumbar spine

　　3. Use total hip extension instead of lumbar spine: the force point comes from the gluteus muscles and the back of the legs instead of the lower back

　　4. Use strong contraction of the gluteus muscles to complete the movements, imagine the feeling of pushing the hip forward and clamping!

　　5. You can appropriately tilt the pelvis back

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