You haven't heard of it, but you definitely need to exercise your muscles!

The erector spinae are important muscles that stand upright in the human body.

It can also help you prevent lumbar muscle strain

This term may not be heard by many people.

First look at where the erector spinae are.

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Raised the erector spinae

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Straight leg up

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Stand upright, put the barbell on your shoulders, and hold your hands firmly. Lower the upper body so that it is parallel to the ground. Keep your back straight. Bend your knees slightly.

2. Barbell lunge

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The feet are wider than the distance. Hold the barbell with both hands, narrower than the shoulder distance. Do a horse bend your knees, your knees forward, your hips back. Until the barbell reaches a position lower than the knee. Keep your body steady and look ahead.

3. Sitting up and standing up

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Sit straight on the seat, back against the pole pad. Looking forward, bend your hips and lean forward. Keep your back straight.

4. dorsiflexion

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It is the best choice for beginners to practice the strength of the waist. This action is relatively small and the waist is not easily injured. The importance of improving the strength of the lower back waist is of great benefit to the shape and health of our body.

5. Prone from both ends

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Starting from both sides of the prone, it is simple and can be done on a yoga mat at home. Compared with the goat's body, it is similar, but the goat's leg is fixed, and the prone position is like double-lifting the waist.

6. Bent leg hard pull

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In the practice of improving the strength of the waist, deadlift is undoubtedly the most effective action. The barbell is used for the deadlift, and both the crank and the straight handle barbell can be used. The traditional deadlift refers to the hard-bucking of the flexed legs, in addition to the straight-leg deadlift, but the center of gravity of the flexor-legged hard-drawn exercise is more inclined to the erector spinae of the lower back.

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