The best erection spinal muscle exercise method

How to exercise the erection spinal muscles? In fact, there are many exercise methods. Among the exercise methods, some are better and some are more general. I believe someone still understands what exercise methods are used to exercise the erection spinal muscles. So, what are the best erection spinal muscles? Let’s take a look together!

　　Goat stands up

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

　　2. Try to thrust the upper body upward, and when reaching the highest point, stay still for a second. Then slowly reply. Pay attention to the slow down and down to the lowest point in 2 seconds. When the body gets up, try to keep the frequency of slow down and rising as fast as possible.

　　　Prone and rise at both ends

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

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

1. Stand in a figure-eight shape with your feet, before putting your barbell, bend your knees and bend over, hold the barbell with both hands, and hold the distance of the grip about the same Shoulders are wide or wide, with your head slightly raised, your chest, waist and back are tightened, your hips are raised, and your upper body is leaned forward about 45 degrees;

　　2. The leg muscles stretch the knees and lift the bell with force, stop. Then bend the knees slowly and slowly lower the restoration. To improve the exercise effect, when you bend the knees and lower the barbell, do not let it touch the ground;

　　3. When pulling to the highest point, try to abduct your shoulders, raise your head and straighten your chest, and stop for 3 seconds. Restore, repeat.

　　Bending the leg Body

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

　　2. Inhale, bend the upper body forward and full until the waist and back are 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.

　　Swimming Stand upright

　　1. Lying prone, stretching your body, stretching your legs and arms around. Lengthen your spine, stretch your arms, and slightly off the ground.

　　2. Tighten your abdomen and hips, keep your neck and spine in a straight line, slowly lift your left hand and right leg, restore to the horizontal line, change your right hand and left leg to raise it, always keep your legs and hands not on the ground to exercise your back muscles and hips.

Barbell lunge deadlift

　　1. The feet are wider than the distance. Grasp the barbell with both hands, narrower than the shoulder distance.

　　2. Bend your knees with your horse stance, knees forward, and hips backward until the barbell reaches a position lower than the knee. Keep your body stable and look forward.

　　Sitting posture and stand up

　　1. Sit upright on the stand up machine with your waist close to the convex object on the back, adjust the movement axis to the left 30 cm below the neck Right

2. Put your hands crossed on your chest and use your waist as the fulcrum to perform reciprocating movements.

3. Every time you pause, keep the upper body and thigh planes at 30 to 95 degrees.

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Illustration of effective erection spinal muscle exercise method

How should ordinary people practice erection spinal muscles?

The standard movement teaching of one-handed dumbbell rowing