The importance of improving the strength of the lower back has great benefits for our body shape and health, especially since we spend more and more time in front of the computer for work and entertainment.

Dorsiflexion and extension, also known as Hyperextension, is the best choice for beginners to practice waist strength. This action has a relatively small load and the waist is not easily injured.

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

Action essentials:

1. Starting posture: (more (Optional)

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

(2) On prone mat:

(3) Lie prone on a Roman chair, bend your upper body forward, fix your feet, hold your head with both hands or carry a barbell on your shoulders.

(4) Prone on the ball:

2. Push your upper body upward as much as possible, When you reach the highest point, stay still for a second, and then slowly return. When you fall down, you should take 2 seconds to reach the lowest point. When you get up, you should go faster, and try to do it in one second. The frequency of slow down and quick rise should be maintained as much as possible.

3. Breathing method: Inhale when the upper body is straightened, and exhale when bending forward.

Notes:

1. After performing the goat stand-up exercise, be sure to relax effectively. The method is to lower your waist, put your legs together without bending, and try to keep your body close to your legs for 10-20 seconds. This can not only improve the flexibility of the core of the body, but also resolve the accumulation of lactic acid in the waist, otherwise you will be in trouble the next day. Work will be affected by pain in the waist.

2. When you stand up, you should try your best to contract the sacral spinal muscles, and do not move too fast.

3. During the movement, the lower back should be stretched. You must always be straight, and you are not allowed to loosen your waist, hold your chest or arch your back; when bending your upper body forward, try to be as slow as possible, and avoid bending your body suddenly and quickly to prevent muscle strain in the lower back.

4. Goat stand-up exercise. The waist strength is generally not very strong. If the waist is sore, the body will naturally not be able to get up, so there is no need to worry about safety issues.

5. Similar movements on the equipment: