Good-morning is a comprehensive exercise. It can be divided into two situations: straight-legged and bent-legged according to whether the knees are bent or not. Generally speaking, good-morning refers to straight-legged bowing. 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.
Barbells are generally used for weight-bearing bends. This article mainly introduces barbell weight-bearing bends (Barbell Good-morning).
Target exercise area: Biceps femoris
Action essentials:
1. Hold the bell with both hands and place it on the back of the neck and shoulders Go up, raise your chest, tighten your abdomen, and tighten your waist. You must hold the barbell firmly with both hands and keep your whole body upright. Pay special attention to keeping your legs upright during the movement.
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 Strengthen the back muscles, stand up straight and restore it, and then breathe naturally after restoring it; repeat the exercise.
3. Breathing method: toInhale as you bend forward and exhale as you straighten up.
Notes:
1. Bowing is OK for beginners No weight-bearing. Once you get used to the movements and your waist strength increases, you can then bear weight appropriately.
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 the muscles of the lower back from straining. hurt.
3. Keep your legs straight during the movement, and pay attention to the difference between straight legs and bent legs: the focus of the straight leg exercise is the biceps femoris of the thigh, while the focus of the bent leg exercise is moved to the back. Erector spinae and gluteus maximus. (The left is a straight-legged bow, the right is a bent-legged bow)
