How to exercise the erector spinae muscles?

As a boy, you definitely want to have a lot of muscles, so that you look stronger, have a better figure, and are more attractive. Many people spend a lot of time training their abdominal muscles, biceps, etc. In fact, the training of the erector spinae muscles is also very important. The erector spinae muscles are actually the most important muscle tissue in the human body. So when actually exercising, how do you correctly train the erector spinae muscles?

Complete list of erector spinae muscle exercises:

Target exercise area: erector spinae (lower back or lower back)

Action essentials:

(1) Lie face down on a bench and slide your upper body forward until your lower abdomen touches the edge of the bench. Bend forward and let your upper body hang straight down. Have a partner hold down or sit on your calves. Cross your hands in front of your chest. If you want to increase resistance, you can also hold a barbell in front of your chest.

(2) Lie prone on a Roman chair with your upper body bent forward, your feet fixed, and your hands on your head or a barbell on your shoulders.

(3) Lie on the ball: Push your upper body up as far as you can. When you reach the highest point, stay still for one second. Then reply slowly. Pay attention to falling slowly, it takes 2 seconds to reach the lowest point. When rising up, do it quickly, try to do it within one second. Try to keep the frequency of slow down and fast up as much as possible within a set.

The swimming push-up is somewhat similar to the prone push-up, but it mainly exercises the waist from a diagonal angle. It is somewhat like the coordination of hands and feet (left hand and right foot, right hand and left foot) in freestyle swimming to maintain body balance.

Target training area: erector spinae (lower back or lower back), can also train gluteus maximus

Action essentials:

(1) Lie prone, stretch your body, and stretch your legs and arms out to all sides. Lengthen your spine and stretch your arms, shoulders, and legs slightly off the ground.

(2) Tighten your abdomen and buttocks, keep your neck and spine in a straight line, slowly raise your left hand and right leg, return to the horizontal line, then raise your right hand and left leg, always keeping your legs and hands off the ground to exercise the back muscles and buttocks.

Dorsiflexion and extension

Improving the strength of the lower back is important for your body shape and health, especially now that we spend more and more time in front of a computer for work and entertainment.

Dorsi flexion and extension is also known as goat extension (Hyperextension). It is the best choice for beginners to practice waist strength. This movement has a relatively small load and the waist is not easily injured.

Target training area: erector spinae (lower back or lower back)

The difference between weighted front squats and barbell back squats

Wide grip pull-down to make the back muscles into an inverted triangle

Action essentials:

1. Starting position: (multiple options available)

(1) Lie facedown on a bench and slide your upper body forward until your lower abdomen touches the edge of the bench. Bend forward and let your upper body hang straight down. Have a partner hold down or sit on your calves. Cross your hands in front of your chest. If you want to increase resistance, you can also hold a barbell in front of your chest.

(2) Prone mat:

(3) Lie prone on a Roman chair with your upper body bent forward, your feet fixed, and your hands on your head or a barbell on your shoulders.

(4) On the prone ball:

Prone ball on the prone ball on the prone ball on the prone ball

2. Push your upper body up as far as possible, and when you reach the highest point, stay still for one second. Then reply slowly. Pay attention to falling slowly, it takes 2 seconds to reach the lowest point. When rising up, do it quickly, try to do it within one second. Try to keep the frequency of slow down and fast up as much as possible within a set.