< strong>Dorsiflexion and extension - add a bulletproof vest to your spine
Core muscle training has become the focus of training programs for ordinary people and athletes, such as: stick pose, Russian twist, Ab wheels and side bends are on almost every training menu.
Core training includes lower back training, which unfortunately is overlooked in many workouts. To prevent your lower back from becoming a weak link in your core, back extensions are a move that solves this problem.
One of the main muscle groups trained by dorsiflexion and extension is the "erector spinae muscle group", including the iliocostalis, longissimus and spinalis muscles. These muscles run along the entire spine, from the sacrum to the neck. During exercise, their function is to extend and bend the spine and maintain the optimal posture of the spine.
The erector spinae muscles are the longest, while the rotator muscles are the shortest. Postural muscles, they must remain strong and tight to resist gravity. These muscles are actively called upon when we stand, rise, and bend forward. However, normal function must be maintained through full range of motion. Tight muscle groups cannot perform proper movements and reduce their contraction and eccentric functions.
Focus on the back extension movement of the lower back muscles, not only in It helps maintain proper posture during multi-joint movements (for example, maintaining a neutral spine during squats and deadlifts), and also brings about an irradiation effect. this meansAs you strengthen your spinal muscles, you can also increase the strength of other muscle groups. So by strengthening your lower back, you'll also improve your barbell shoulder press and even your standing curls. The key then is to try to find ways to gradually increase the strength of your back extension.
Dorsiflexion and extension exercises!
Almost all gyms have a "Back Extension Bench", even a 45-degree inclined version. Many gym members only use their own weight to perform, usually doing 1 or 2 sets of 10 to 15 times each. The action is to cross your hands in front of your chest or put them behind your head. But, this is not good enough. Fortunately, there are many ways to increase the intensity of your movements in order to develop a strong core.
Use a tilt stool!
When performing back extension movements, because the influence of gravity is downward rather than horizontal, the resistance reaches the highest level when your torso is parallel to the ground. However, you can perform the exercise on an incline back extension bench, which changes the resistance curve. On the incline version, you will feel more resistance at the start of the movement than on a flat bench, and the resistance will reach its highest point at the end of the movement. When performing these two movements, the order in which the muscles are activated is the calves, hamstrings, hips and vertical spine.
The advantage of the tilt stool is that beginners will be more aware Check whether their torso is lifted too much and overextended. Hyperextension of the spine can cause discomfort and some people may even experience back spasms, especially those with an anterior pelvic tilt, which is common in people who are overweight. Additionally, the incline version of the stool tends to create more "traction" on the spine at the start of the movement, which is beneficial for people suffering from back pain.
There are many ways to increase the resistance of the movement, such as carrying a barbell on the upper body or placing a medicine ball on the upper body (not on the head, which can cause neck strain). Of course, there are other ways a lot of.
