How to train the erector spinae, why shouldn t the erector spinae be exercised more?

Erector spinae. 1) Back flexion and extension: also known as goat push-up, the best choice for beginners to practice waist strength, this action action load is relatively small, and the waist is not easy to be injured.

2) Prone and two-ended: double push-up exercises the effect of the waist, and comprehensively exercises the lower back waist and buttocks.

3) Swim push-up: It is somewhat similar to prone at both ends, but it is mainly from the oblique angle to exercise the waist, some like the cooperation of hands and feet (left hand and right foot, right hand and left foot) in freestyle to maintain body balance, and comprehensively exercise the lower back waist and hips <>

4) Bend your legs and bow down: beginners can choose to use their bare hands; When the adaptation movement and waist strength increase, you can carry the weight appropriately: the general weight-bearing barbell can also be done on the Smith machine. Comprehensive exercise of the lower back, waist and buttocks.

5) Bending and retreating deadlift: Among the exercises to improve waist strength, deadlift is undoubtedly the most effective action. Comprehensive exercise of the lower back, waist and buttocks.

You don't need too many fancy, just a simple arch bridge, which is already a perfect back exercise.

When practicing arch bridges, the range of movement is larger, the erector spinae muscles can be trained well, and compared with other exercises, the back is in a very natural way of force, and the chance of injury is greatly reduced. Arch bridges have been used as a workout in many ancient cultures, and are the most natural back training. The most important thing is that the arch bridge takes up less space and does not require equipment.

If you really want to exercise the most practical muscles, you can buy a copy of "Prisoner's Fitness" online, which includes professional arch bridge guidance training.

In the front, the first middle back is at an open angle, and the prisoner fitness book says that it is a safer position, but I also have a lot of experience in erector spinae exercises, and I feel that this action sometimes does make the waist more uncomfortable, and the chance of injury is not actually small. There are the last two resolutely not to do, Bruce Lee did the fourth common name "good morning" action that led to a serious back injury, almost ruined his future kung fu career, the fifth truth is the same, the use of equipment exercise itself is not suitable, you look at the ancient Chinese, African, Indian and other civilizations in the martial arts, as well as the most brave and warlike Spartans, are using their own body weight exercise method to train these most practical muscles, they will not go to the fitness membership card, They don't use these strange and cumbersome exercise methods, compared to modern fitness athletes who take drugs, their bodies are the best proportions, and their muscles are the ones that can save their lives in a crisis. If you want to know more about it, please see "Prisoner Fitness" or "Machine-Free Fitness".

If you have athlete friends around you, you will find that their training is not in harmony with the human body, they force the body to be in some very unnatural mechanical angles, you can look at these professional athletes, how many are not injured, how many are old and there is no joint pain. Having said so much, the best way is to use your own body weight to exercise, and I personally recommend not blindly following the crowd for the sake of cool.

If you train too many erector spinae, it will hurt your waist.

Disadvantages of practicing erector spinae:

1. Lumbar muscle strain:

Lumbar muscle strain, as well as the usual feeling of low back pain, is actually mainly a problem with the quadratus lumbos, not necessarily an injury to the erector spinae. If the erector spinae muscle is injured, there is usually pain in the entire lower back. However, specializing in training the erector spinae muscles can actually cause lumbar muscle strain in many cases, because the action of training the erector spinae muscles is isolated.

2. Spinal Injury:

As mentioned earlier, the function of the erector spinae is to maintain the stability and movement of the spine, but if the erector spinae muscles are weak, the spine loses protection. At this time, the position of the spine is prone to deflection. If you do explosive training and confrontation training at this time, it is easy to cause spinal injuries.

The erector spinae muscles interfere with other muscle training

Specializing in erector spinae will definitely affect the training of other muscles, especially if you put erector spinae training in front of other training. Some people do large Roman chair goat push-ups first and then squats. Then when it's time to do squats, the performance will definitely be unsatisfactory.

Therefore, the general core muscles, whether they are exercised as a whole or specially, should be placed behind the limb muscles.

If the erector spinae muscle is injured, there is usually pain in the entire lower back. However, specializing in training the erector spinae muscles can actually cause lumbar muscle strain in many cases, because the action of training the erector spinae muscles is isolated. During the operation, the lumbar spine and pelvis will be moved.

For example, in order to better feel the force of the erector spinae, we will specifically tilt the pelvis forward and backward, and bend and extend the lumbar spine forward.

The above content reference: Encyclopedia - erector spinae.

As the part of the upper and lower body of the human body, the pressure on the waist is quite large, so many elderly friends will often have backache and back pain with the weakening of physical functions, such as lumbar muscle strain, intervertebral disc herniation and other problems, in addition to sedentary people are also prone to such problems.

Exercise: When there is a large difference in body posture, the number of muscle fibers required to move the muscles varies. When the lower back is relaxed, although the back muscles are passively stretched, but to a lesser extent, a slight muscle contraction is sufficient to maintain the curvature of the spine; In the upright position, the active contraction of the back muscles increases, and the electromyography activity is greater than that in the relaxed position.

Changes in the posture of both arms also have a greater impact on the angle of spinal curvature.

Erector spinae anatomy

The total bundle arises from the dorsal sacrum, the spinous process of the lumbar vertebrae, the posterior iliac crest, and the lumbar dorsal fascia. The fascicles are upward and gradually divide into three parallel longitudinal columns from the inside to the outside.

The lateral side is the iliac costalis muscle (divided into lumbar iliac costals, dorsal iliac costals, and cervical iliocostals); The middle is the longissimus muscle (divided into longissimus dorsi, longissimus longissimus cervicalis muscle), and the medial is the spinous muscle (divided into the pectoral spinous muscle, cervical spinous muscle, and cephalic spinous muscle). It terminates at the lower border of the costal angle of the ribs, the transverse process of the cervical and thoracic vertebrae, the mastoid process of the temporal bone, and the spinous processes of the cervical and thoracic vertebrae, respectively.

Among them, the longissimus muscle is the strongest, and the spinous muscle is the weakest.

The above content reference: Encyclopedia - erector spinae.

1. Back flexion and extension (goat upright), lie prone on a Roman chair, bend the upper body forward, fix the feet, hold the head or shoulder the barbell with both hands. Push your upper body upwards as much as possible, and when you reach your highest point, stand still for a second. Then slowly reply.

Pay attention to the body when falling slowly, the time is 2 seconds to the lowest point, when the body rises, be a little faster, try to be in one second. In one group, keep the frequency of slow down and fast up as much as possible.

2. Lie prone on both ends, completely relaxed, lie on the floor, arms straight forward, legs stretched back and straight. Inhale to tighten your abdomen while lifting your arms and legs up off the ground at the same time, stretching your abs. Contract your erector muscles, pause slightly, and then slowly exhale to relax and return to the original position.

3. Bend the legs and pull deadly, stand with your feet in a figure-eight shape, bend your knees before the barbell is placed, hold the barbell with both hands, hold the barbell at a distance of about the width of your shoulders or broad shoulders, raise your head slightly, straighten your chest and back, raise your hips, and lean forward about 45 degrees of your upper body; The leg muscles stretch their knees hard to lift the bell, and stop for a while. Then bend the knees and slowly descend to reduce. To improve the effectiveness of the exercise, bend the knee to lower the barbell without letting it touch the ground; When pulling to the highest point, stretch your shoulders as far as you can, raise your head and chest, and hold for 3 seconds.

Revert, repeat.

1 Pinyin 2 English references.

3 annotation shù jǐ jī

erector spinae

Musculus erector spinaeerector spinae muscle, also known as sacrospinous muscle, is the longest and largest of the back muscles. The erector spinae muscles are arranged in the grooves on both sides of the spine column, and the deep surface of each muscle is not described in the upper envy.

The function of the erector spinae: to make the spine stretch back and tilt the head, to strengthen the strong extensor muscles of the hall, to maintain the upright posture of the human body.

The erector spinae is one of the most important muscle groups in the human body, it is located at the back of the spine and is mainly composed of multiple muscles that work together to support the spine, maintain the correct posture of the body, and participate in the movement of the body.

The erector spinae includes several muscles, the most important of which are the latissimus dorsi, trapezius muscles, psoas muscles, and external oblique abdominis.

The latissimus dorsi is the largest muscle in the erector spinae, it is located at the back of the spine, from the shoulder blades to the lumbar spine, and is made up of multiple muscles that are mainly responsible for supporting the spine, maintaining the correct posture of the body, and participating in the movement of the body.

The trapezius muscles are located below the latissimus dorsi, between the shoulder blades and the lumbar spine, and are primarily responsible for supporting the spine, maintaining the correct posture of the body, and participating in the movement of the body.

The psoas muscle is located below the latissimus dorsi, from the lumbar spine to the hip joint, and is mainly responsible for supporting the spine, maintaining the correct posture of the body, and participating in the movement of the body.

The external oblique muscle is located below the psoas muscles, from the lumbar spine to the hip joint, and is primarily responsible for supporting the spine, maintaining the correct posture of the body, and participating in the movement of the body.

The erector spinae muscles are one of the most important muscle groups in the human body, and they work together to support the spine, maintain the correct posture of the body, and participate in the movement of the body.

The function of the erector spinae muscles is very important, they can help people maintain correct posture, reduce pressure on the spine, prevent spinal injuries, and can improve the body's athletic ability.

In addition, the erector spinae muscles can also help people improve the aesthetic appearance of the body, making the body more healthy and beautiful.

Therefore, it is very important to maintain the health of the erector spinae muscles, which can be exercised to strengthen the erector spinae muscles, improve the body's athletic capacity, reduce pressure on the spine, prevent spinal injuries, and can improve the aesthetic appearance of the body.

In addition, it can also promote the blood circulation of the erector spinae muscles, improve the vitality of the muscles, and enhance the flexibility of the muscles through massage, stretching, etc., so as to achieve the purpose of maintaining good health.

In conclusion, the erector spinae muscles are one of the most important muscle groups in the human body, including the latissimus dorsi vertical grip, trapezius, psoas and external oblique muscles, which together support the spine, maintain the correct posture of the body, and participate in the movement of the body.

It is very important to maintain the health of the erector spinae, which can be exercised, massaged, stretched, etc. to promote the blood circulation of the erector spinae, improve the vitality of the muscles, and enhance the flexibility of the muscles, so as to achieve the purpose of maintaining good health.