Use stretching and massage to relax tight muscles, strengthen weak muscles, stretch tight muscles, and use stretching and massage to better help relax tight muscles. Stretch and relax the toes of pectoralis major, pectoralis minor and deltoid, massage and relax the upper trapezius and levator scapulae.

2. Core training

So-called? Core? It is the middle part of the human body, that is, the muscles around the abdomen dominate. The waist, abdomen and buttocks are a whole formed by the waist, pelvis and hip joint, but the core is listed separately when doing each technical action. The core muscle group contains 29 muscles. Core muscles shoulder the functions of stabilizing the center of gravity and transmitting strength, which is a vital part of the whole work and plays a connecting role in the exercise of upper and lower bodies. Strong and powerful core parts play a pivotal role in body posture, technical movements and core stability during exercise. The core muscles are like the center of a lever. Only when the center is strong can this lever exert its strength. Therefore, people who look straight in general body posture must have been properly trained at the core.

3. Equipment fitness correction round shoulder hunchback

Bend over and lift horizontally: the distance between your feet is about half a meter, your upper body is close to the ground, your hands are holding dumbbells, and your fists are facing up. Your arms are placed at your sides at an angle of 80 degrees, and your big arms are at an angle of 90 degrees with your small arms. Start from the lowest point, inhale and tighten your back when exhaling. Raise your arms to the highest point and tighten your back completely. Inhale, relax and fall, and push your back when exhaling.

Rowing sitting posture: sitting posture is correct, the core is tightened, the pelvis is neutral, the legs are wronged, and the starting posture: hands holding, elbows slightly abduction. Inhale without moving, exhale while exerting force on the back, tighten the shoulder blades, relax the inhaled back, and restore the starting posture.

The most important thing is to urge yourself to get rid of the wrong living habits in the remaining 23 hours of the day, otherwise even one hour of training every day will be in vain. More wrong living habits, such as standing and sitting, putting your hands behind your back when you have time, or stretching your chest and shoulders, reading books, driving, etc., should deliberately sit up straight and clamp your back, which will effectively prevent and treat hunchback. If you can cooperate with each training class well, you can also overcome the wrong habits yourself, and your posture can be adjusted quickly.