Bend and bend: Illustrated tutorial on barbell bend and bend movements

Good-morning (Good-morning) is a comprehensive exercise, which can be divided into straight legs and bent legs according to whether the knees are bent or not. The bent-leg bend exercises the focus on the erector spinae and gluteus maximus of the lower back, while the straight-leg bend exercises the focus on the biceps femoris of the thigh. This article mainly introduces the barbell bent knee good-morning.

Target exercise areas:Erector spinae (lower back or lower back), It can also exercise the gluteus maximus

Action essentials:

1. Hold the bell with both feet on the back of the neck and shoulders, raise the chest, tighten the abdomen, tighten the waist, and hold the barbell firmly with both hands.

2. Inhale, bend the upper body forward fully until the waist and back are parallel to the ground. At this time, the hips should move backward so that the center of gravity of the body is behind the heels. Pause for 3-4 seconds; then lift the waist back muscle strength,Stand up straight and restore, then breathe naturally after restoring; repeat the exercise. During the movement, bend your legs slightly at the knees.

3. Breathing method: Inhale when bending forward and exhale when standing up.

Note:

1. Beginners can perform the bow without bearing any weight. Once they get used to the movement and their waist strength increases, they can then bear appropriate weight.

2. During the movement, the waist and back must always be straight, and it is not allowed to loosen the waist and hold the chest and arch the back; when bending the upper body forward, try to go as slowly as possible, and avoid sudden and rapid bending to prevent muscle strain in the lower back.