Straight leg bend - Illustrated tutorial on weighted barbell bend action

Good-morning bend (Good-morning) is a comprehensive exercise, divided into straight legs according to whether the knees are bent or not There are two situations: bowing and bending the legs. Generally speaking, bowing refers to bending with straight legs. 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 on the back of the neck and shoulders, straighten the chest, tighten the abdomen, and tighten the waist. Both hands must hold the barbell firmly, and the whole body should be upright. Pay special attention to keeping the 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, and pause for 3-4 seconds. ; Then use the strength of the lower back muscles to stand up and restore. After restoring, breathe naturally; repeat the exercise.

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

Notes:

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 forward, try to go as slowly as possible, and avoid bending suddenly and quickly to prevent muscle strain in the lower back.

3. Keep your legs straight during the movement, and pay attention to the difference between straight legs and bent legs: straight legs The focus of the exercise is the biceps femoris of the thigh, while the focus of the leg bending exercise is moved to the erector spinae and gluteus maximus of the lower back. (The left is a straight-legged bow, the right is a bent-legged bow)