Humpback? Round back? Look ugly, what to do? If you do not step up training, then you no longer have to expect temperament!
The importance of back training
Speaking back, we have to talk about the shoulders and waist, buttocks.
The back serves as a part of our body's largest area, wrapping our most important spine, connecting the head, neck, shoulders, chest, waist and buttocks together, so if you can keep your back in good shape then the whole body will not Where will go bad!
Want to get the perfect 'back view':
1, to maintain a relatively low body fat is the prerequisite, please consciously 3-5 times a week, moderate-intensity fat reduction training.
2, following the following "US back action program" for training, not only the United States back, the formation of our sedentary stiff back, but also can be mitigated by these actions.
Back muscles, like sandwiches, are made up of layers of muscle that, from a functional standpoint, have three main components for fitness purposes.
Upper back: Mainly by the trapezius and trapezius lower fixed in the scapula and spine between the three kinds of muscle composition (large rhombic muscle, small diamond-shaped muscle, scapular levator muscle), the upper part of the trapezius muscle is mainly responsible for scapula Shrugging, supination, so that shoulder abduction, trapezius in the middle of the scapula retracted, so that the shoulder pull back, the lower part of the trapezius so that the scapula back pressure.
In the back: mainly composed of a large fan muscle - latissimus dorsi muscle is mainly responsible for the upper arm down (shoulder stretch) back pull, latissimus dorsi can also pull the arm to the side (adduction )
Lower back: Mainly responsible for the stability of the spine, stretching the trunk, the back of the spine extends to the deep muscle - erector spine.
How to shape the perfect back
One. Eagle standing alone
Practicing parts: shoulders, back, thigh, buttocks
1. Stand naturally, legs close together, the front of the visual, do abdominal breathing 3 times, imagine yourself is just an eagle flying back to rest.
2. The right arm in the arms crossed on his chest; deep breathing bent elbow, the palm of your hand in front of the palms relative to the two hands; if you can not touch the palm of your hand, you can do a fingertip touch until the back muscles After further stretching can easily 'clap' it.
3. After the body is stable, lift the left leg from the right leg before the bypass, left foot parked to the right calf; slightly bent knees, upper body slightly forward tilt, the hip followed by backward Alice, the entire body center On the right leg; if one foot standing can not keep your body steady, left toe can touch the ground to maintain balance.
4. Smooth breathing, adhere to this position for 1 minute, change the left leg support body, repeat the above action.
5 each side to do 3 times, pay attention to keep the upper body straight, do not include humpback.
Two bow stand alone
Practicing parts: back, waist and abdomen, thighs, buttocks
1. Naturally standing, feet and shoulder width, visual front, do 3 abdominal breathing.
2. Right leg raised back, right hand behind his right ankle to seize the body to help stabilize the left leg support body; legs and right arm was 'bow' shape, chest rise.
3. Left hand flat forward to shoulder height, until the body is balanced, take a deep breath; arm effort forward stretch, right hand right leg to continue to raise until the thigh and the ground was 45o angle, the whole body is like a pull To the full string bow.
4. upper body with the leg up and tilt forward, but always keep the arm forward straight; if the right leg lift can not reach this height, just as high as possible to lift.
5. Do not look down the front of the back muscles taut, adhere to this position for 1 minute, for the right leg support body, left leg elevation, repeat the above action.
6. Do 3 on each side. Do not lift your legs too reluctantly. Body trembling is the signal of over-stretching.
