“Good morning” - an exercise for the buttocks and lower back

Meet: Good morning, “Good morning”, or just bending over with a barbell. Many people perform this effective exercise for pumping up the lower body incorrectly, doing something between a deadlift and squats. And if the technique is not followed, the effectiveness of the exercise decreases, but the risk of injury increases. Let's look at the anatomy, nuances and benefits of this exercise.

• What muscles work in the Good morning exercise?
• Benefits of Exercise
• Technique for performing “Good morning” bends with a barbell while standing (on straight legs)
• Video: How to do the exercise correctly - technique for performing standing bends
• Technique for performing Good morning bends while sitting
• Video: Bent-overs with a barbell while sitting
• Recommendations for the exercise

What muscles work in the Good morning exercise?

The exercise is similar in effect to a hyperextension or straight-legged deadlift, but it also works the back of the body.

The main impact falls on the back extensors. The gluteus maximus and hamstrings are also involved in this exercise, but to a lesser extent. The abs are indirectly trained.

Muscles working during the Good Morning exercise

Performing the exercise only using the buttocks and thigh muscles is a mistake.

However, some people persistently promote barbell bending as an exercise for working the buttocks and legs. For this purpose, it is better to perform Romanian deadlifts. The exercise is similar, but aimed primarily at the legs.

Technique for performing “Good morning” bends with a barbell while standing (on straight legs)

A standing exercise requires a lot of concentration and attention from the athlete, especially if performed with heavy weight, so a sitting option is more suitable for a beginner.

But if you want to actively engage the back of your legs and buttocks, then it is better to perform the bends while standing, but with light weight.

You can perform this exercise with both straight legs and slightly bent knees.

Technique (not only for girls):

1. Remove the bar from the racks. When removing the barbell, you should not stand on your toes, so adjust the stands to your height in advance.
2. Typically, when we squat or perform other exercises with a barbell on our shoulders, it rests on the shoulder girdle and upper trapezius. In this case, it needs to be placed a little lower. If you place the barbell, as usual, at the very top of the trapezoid, then when tilted it will roll down a little and put pressure on your neck.

   

   On the left the position of the bar is convenient for squats and lunges, on the right - for bending

3. Remove the bar from the racks and take 1-2 steps back.
4. We place our feet approximately shoulder width apart.
5. The back should be straight and rigid during all stages of the exercise. It is not allowed to bend over with a relaxed slouched back.
6. We bend our knees a little to take a more stable position, and also to allow the body to bend lower with a straight back.
7. Inhale and lean forward, moving your pelvis back.
8. We bend down to the level that you can still do it with a straight back. You need to bend down until it is parallel to the floor, but if you can’t do this, you don’t need to try to “pull out” the exercise by rounding your back.
9. Exhale and return to the starting position.

Also, watch the training video.

Video: How to do the exercise correctly - technique for performing standing bends

Cheerful morning: 19 useful exercises

“The way you start your morning is how your whole day will be.” No one can argue with this wise saying. But in order to cheer up, put your body into working order and recharge your batteries for the whole day, washing your face with cold water, a cup of coffee and chocolate is not enough. After all, these are a kind of stimulants that only trigger the work of the brain and nervous system, driving away drowsiness and fatigue.

But for the normal functioning of the body, all muscles and joints must be included in the work. Morning exercises give this effect. Even a 15-minute workout activates the whole body, warms up muscles and joints, eliminates drowsiness and lethargy, and energizes you for the whole day.

We share with you several useful exercises for exercise. They will help you free yourself from a sleepy state and start your day cheerfully.

1. Exercises for exercise: rules and recommendations 2. A set of basic exercises for exercise

Exercises for charging: rules and recommendations

It is worth noting the following: morning exercises are not an intense workout in which you strengthen your muscles, build muscle mass, or lose extra pounds.

This is a health procedure that consists of a set of physical exercises . Its main goal is to warm up muscles and joints, fight drowsiness, and also give vigor to the whole body.

Morning exercise should consist of a light warm-up and basic exercises, and not complex and powerful tricks. Otherwise, instead of vigor, you will get tired, and you simply won’t have the strength to spend an active and productive day.

To get great benefits from morning exercises, adhere to the following rules and recommendations:

• Do not do exercise exercises immediately after you wake up. After all, in the morning the body is still at rest. And in order to fully wake up and start all internal processes, it takes 2-3 hours.

And if you abruptly jump out of bed after the alarm clock rings and immediately start morning exercises, you will harm yourself.

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The fact is that heavy loads lead to a sharp switch of the heart to active work, which harms the heart muscle.

Therefore, start charging gradually, moving from simple to complex. While still in bed, do warm-up exercises. They speed up awakening, warm up muscles, and prepare joints and tendons for major exercises.

After a light warm-up, walk around a little, wash your face with cold water, brush your teeth, drink a glass of warm water, ventilate the room, and then just start doing the basic exercises for exercise . Such events are great for triggering the functioning of the brain and nerve cells.

• For morning exercises, you must wear comfortable clothes that do not restrict movement.

• Do exercises to music, preferably rhythmic. It will help organize movements and adjust breathing to them. Although, you can choose music depending on the rhythm you practice. If at a fast pace, music with a tempo of 140-170 beats per minute will come in handy, and if at a calm pace, choose a slower composition.

• Try to breathe correctly. Otherwise, instead of benefit, you can get harm. With proper breathing, every cell of the body and every muscle is saturated with oxygen. And this, in turn, significantly increases the tone of the body.

• Spend 5-20 minutes every morning doing exercises to exercise. Try to exercise regularly.

• After morning exercises, take a contrast shower. By alternating cold and hot water, you will invigorate and strengthen your body. Also have a hearty breakfast. Eat only healthy foods rich in vitamins, minerals and fiber.

A set of basic exercises for charging

Morning exercises have many variations. But despite this, she has one goal - to work out all the main muscle groups.

Below we will look at basic exercises for charging , which are included in any system:

Warm-up

1. Let's stretch . Lying on the bed, we take a deep breath, stretch our arms above our heads and clasp them together, then turn them with our palms towards the wall. At the same time, we straighten our knees and pull our toes. We remain in this position for 5 seconds, after which we exhale and relax. Number of repetitions – 3.

2. Pull your knees to your chest. Lie on your back, bend your knees and pull them to your chest. We hold them in this position for 10 seconds. We do this 5-6 times.

3. Do crunches. Lying on your back, stretch your left arm to the side, bend your knees and stretch them in the opposite direction. Make sure that your shoulder blades touch the mattress. We lie like this for 10 seconds, after which we twist in the same way in the other direction. Number of repetitions – 5-6.

4. Lean forward. We sit down on the bed, then stretch our legs. We take a deep breath and, as we exhale, reach for our toes. Then we inhale deeply again, exhale and stretch even deeper. At the same time, we also pull our neck forward. We perform this exercise 10 times, after which we relax.

Basic exercises

• Stretch your neck:

5. Turn your head to the right, then straight, then to the left. 6. Tilt your head to the sides: first to the right, and then to the left. 7. Lower and then tilt your head back. 8. We “draw” a circle with our head, first clockwise, then counterclockwise.

• Stretch your hands:

9. Rotate with fists or hands clasped in a lock. Let's do it slowly. 10. Rotate your shoulders. First we use both hands, then one at a time. 11. We fully extend our arms and make rotational movements with them forward and backward. 12. We bend our arms and rotate them, first towards ourselves, then away from ourselves. 13. Place your fingers on your shoulders and rotate them back and forth.

• Warm up the body:

14. We stand straight, spread our legs shoulder-width apart, then tilt our body forward. At the same time, we touch the floor with our fingers, or better yet, with our palms. 15. Hands are on the waist. Next, rotate the pelvis in one direction, then in the other. The legs are positioned shoulder width apart.

16. Place one hand on the lower back, and extend the other up. Feet shoulder width apart. Next, we lean in one direction, and then in the other.

Do the bends and return to the starting position smoothly and evenly. If these movements are performed quickly and abruptly, you may feel dizzy.

• Stretch your legs:

17. Alternately swing our legs forward and backward 10-15 times, after which we do the same movements , but only to the sides. 18. Place your feet shoulder-width apart. Hands are on your knees. Rotate the knee joints. 19. Do squats with your arms extended in front of you. Make sure that your heels do not leave the floor. We perform 10-15 repetitions.

So that all these exercises for charging are not boring for you, do them out of order. You can also add something new to your morning exercises, for example, running in place, jumping jacks, or others.

Morning exercises are something that should definitely become a habit. After all, such a daily ritual, when performed correctly, puts the body into work, and eliminates drowsiness and feelings of fatigue even better than coffee and chocolate.

In addition, it has a positive effect on overall health. Exercise heals the body , strengthens blood vessels and the heart, increases immunity, stimulates mental and physical activity, and also gives a person a surge of energy and vigor.

Plus, they help you stay in great shape. Therefore, take note of them, warm up and recharge yourself with energy that will last you for the whole day! estet-portal.com

If you have any questions, ask them here

PS And remember, just by changing your consciousness, we are changing the world together! © econet

Technique for performing Good morning bends while sitting

When you want to isolate your back without engaging your hamstrings and glutes, you can do this exercise while sitting. This option will also be good for beginners.

But keep in mind that since the leg muscles are not involved in the exercise, there is more strain on the back, so you need to be careful with the weight and technique.

If you want to include more spinal extensors in your work, do the exercise while sitting

Technique:

1. We remove the barbell from the racks, place it on the trapezius muscles and shoulders, holding it in our hands.
2. We sit on a bench with a straight back.
3. We place our feet firmly on our entire feet, with our toes slightly turned to the sides.
4. Inhale and bend down as far as possible.
5. As you exhale, return to the starting position.

Video: Bent-overs with a barbell while sitting

Recommendations for the exercise

Remember that Good morning requires certain physical preparation and attention to execution technique. For the safety and effectiveness of the training, do not forget about the following points:

1. Bends should be performed while sitting or standing 8–10 times, 3–4 working approaches.
2. Good Mornings can be performed in conjunction with deadlifts to work the entire back of the body as effectively as possible.
3. Bends with minimal weight can be used as rehabilitation during the recovery period after injuries, but only with the permission of a doctor.
4. If you have a weak back, you should not start with this exercise, as it requires attention and an understanding of the mechanics of all muscles. You can practice by doing deadlifts or hyperextensions.
5. Do not lower your head too much, your gaze should be directed straight.

If you want to increase your performance in basic exercises such as deadlifts or squats, then be sure to include Good morning in your training. If an athlete has a weak back, then using large weights will not be possible with the correct technique. During squats, the legs begin to “turn” inward, and lower back pain may appear. To avoid this, develop your back, and the Good Morning exercise will help you with this.

Features of the technique

In order for the exercise with the simple name Good Morning (or Good Morning) to stimulate the work of the above muscle groups (hips, buttocks, back and abs), you should follow the recommendations:

• when performing movements, the gaze should always be directed forward, as can be seen in the video;
• since the effectiveness of Good morning does not lie in gaining weight, but in strengthening the back and increasing muscle strength, it is not recommended to use heavy weights;
• It is recommended to do Good Morning in combination with deadlifts, 2-3 sets each of 8-10 repetitions.