Erector spinae resistance training dumbbell bending leg hard pull.

2. Training purpose: to increase the strength and endurance of the target muscles.

3. Instrument name: dumbbell.

4. Action name: dumbbell bending leg hard pulling.

5. Design principle: In the process of doing dumbbell bending and hard pulling, the resistance goes down against the resistance, and in the process of resisting the resistance, the spine always bends naturally and stably. Because the isometric contraction of the target muscle has the function of keeping the spine naturally curved and stable, and the action is consistent with the function, the target muscle can be exercised.

6. Body position: feet on the ground, legs naturally open, knee joint slightly flexed and shoulder width; Belly in, chest out, chin slightly retracted, eyes looking straight ahead, ears, shoulders and hips in a straight line from the side, waist and back straight; The arms droop naturally, and the dumbbells are held in the middle distance with both hands, and the elbows are straightened and unlocked.

7. Action trajectory: bottom-up, then top-down.

8. Range of motion: When ascending, the ears, shoulders, hips and knees are in a straight line, and when descending, the body forms an angle of about 45 degrees with the ground.

9. Safety tip: Always keep your body stable and your back straight.

10. Breathing and speed: exhale when ascending, with a speed of 2-4 seconds;

Inhale when descending, with a speed of 2-4 seconds.