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Erector spinalis muscle, also known as sacral spine muscle, is a very important muscle in the body. If you practice the vertical spine muscle well, it has the advantages of reducing the proportion of body fat and enhancing physique. How to train the vertical spine muscle at home, in fact, you can train the vertical spine muscle through back flexion and extension, prone two head up, swimming push-up and so on. So. How do ordinary people practice spinal muscles at home? Let’s study together!

Dorsal flexion and extension

  1. Back flexion and extension

Lie prone on a Roman chair, bend your upper body forward, fix your feet, hold your head with your hands or shoulder the barbell. The upper body should stand up as far as possible. When it reaches the highest point, it should stand still for one second. Then reply slowly. Pay attention to slow down the body when falling. It takes 2 seconds to reach the lowest point. When the body gets up, it should be faster and in one second as far as possible. In a group, keep the frequency of slow down and fast up as much as possible.

  1. Lie prone and start at both ends

Fully relax, lie prone on the floor, straighten your arms forward and stretch your legs back. Inhale, tighten your abdomen, lift your arms and legs up and off the ground at the same time, and stretch your abdominal muscles. Contract your vertical muscles, pause a little, exhale slowly, relax and return to your original position.

Bend your legs and pull hard

  1. Bend your legs and pull hard

Stand with your feet in an eight figure shape, put the barbell in front of you, bend your knees and bend over, hold the barbell with both hands, the holding distance is about shoulder width or shoulder width, lift your head slightly, keep your chest straight, tighten your waist and back, raise your hips, and tilt your upper body forward about 45 degrees; Stretch your knees and lift the bell. Stop. Then bend your knees and slowly fall back. In order to improve the effect of exercise, do not let the barbell touch the ground when bending your knees; When reaching the highest point, stretch out your shoulders as far as possible, raise your head and hold your chest up for 3 seconds. Restore, repeat.

  1. Bend your legs and body

Hold the bell on both feet on the back of the neck and shoulders, keep your chest high, abdomen tight and waist tight, and hold the barbell firmly with both hands. Inhale, bend your upper body forward until your waist and back are parallel to the ground. At this time, your hips should move back so that your body’s center of gravity is behind your heels and stop for 3-4 seconds; Then with the strength of low back muscles, stand up and restore, and then breathe naturally; Repeat the exercise.

  1. Swimming push up

Lie on your stomach, stretch your body, and fully extend your legs and arms around. Lengthen your spine, stretch your arms, shoulders and legs slightly off the ground. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly raise the left hand and right leg, return to the horizontal line, change the right hand and left leg, always keep the legs and hands off the ground, and exercise the back muscles and buttocks.

  1. Barbell lunge hard pull

Feet wider than distance. Grasp the barbell with both hands, narrower than the shoulder distance. In the horse step, bend your knees, knees forward and hips backward. Until the barbell reaches below the knee. Keep your body steady and look forward.

  1. Sit up

Sit on the lifter, keep the waist close to the convex object of the backrest, adjust the motion shaft to about 30 cm below the neck, cross your hands in front of your chest, and make reciprocating motion with the waist as the fulcrum. At each pause, it is appropriate to keep the plane of upper body and thigh at 30 ~ 95 degrees