exactly,
Fitness does not practice back.
It is easy to form a hunchback standing posture. Round shoulder
This kind of standing posture, no matter how powerful the muscles are.
There will also be a sense of decadence.
Why is it easy to form round shoulders without practicing back?
Well,
Bianxiaokepu time has begun
Some people will ignore the antagonistic muscles because they want to have big pectoral muscles and focus on too many chest exercises. The chest muscles are much more developed than the back muscles, which leads to the imbalance of muscle strength before and after, forming a "round shoulder".
Guys, this is clear. Therefore, exercise must practice your back. So, how to practice? Bian Xiao teaches you two tricks. Please remember before teaching: remember to exercise quickly, quickly ~
1
Type I prone stretch
One: Lie on the ground, stretch together, point your toes to the ground and face the ground. Slightly lift, hands straight forward, palms facing each other, body form "I" shape. Footsteps, body, legs, head straight line
Step 2: Keep the lower limbs still, keep the relative position, take the waist as the axis, and straighten up to the legs as far as possible. After reaching the limit position, restore the body to the original position when the plate stays. Double-arm suitcase
Difficulty coefficient:
Exercise muscles: latissimus dorsi, shoulder muscles, muscles above clavicle, erector spinae.
The second move
Lie on your back, bend your knees and straighten your hips.
Step 1: Lie flat on the ground, retract your legs toward the trunk until your thighs form a 30-degree angle with the ground, and step on the ground with your feet. Bend your arms 90 degrees. The big arm is close to the body and placed on the ground, the small arm is vertical and the palms are opposite.
Step 2: Put your arms on the ground and coordinate your hips and legs. When you lift your body, lift your hips and straighten your hips. When the thigh and trunk are in a straight line, the arm drives the trunk to move slightly towards the head. Return to the original position according to the original motion trajectory. Pay attention to keep your back straight.
Exercise muscles: upper abdominal muscles, lower abdominal muscles, posterior thigh muscles, quadriceps femoris, latissimus dorsi, pectoralis major, shoulder muscles and triceps.
Little friends should pay attention to the method of exercise. Keeping a posture for a long time will affect your back. Usually everyone needs to pay attention to reasonable exercise to avoid affecting their health. At the same time, they should also pay attention to the time of exercise to avoid causing more trouble, and operate reasonably and effectively to make themselves look more perfect.
I'm used to seeing posters of muscular men. Do you think muscle man should show six-pack abdominal muscles, quadrate pectoralis major and biceps brachii? If you think so, you are wrong! Sometimes, a muscular man's appearance can be deceptive. Next, Bian Xiao will introduce you to three kinds of muscular men disguised in the crowd. If you can recognize them all, I lose!
Look at the first muscular man:
Like fat but not fat.
Maybe you will think that you are a fat man with a big belly and shapeless chest muscles. If you think so, it means that your fitness is still in the stage of eating melons. There are two kinds of fat people: fat people with more muscles and fat people with more muscles. The former is called puffiness, and the latter is called strength. These fat-looking strong men are often very powerful. When they get angry, muscular men of the same weight can't stand it at all. The man who looks like a fat man in the picture above is Brian Shaw, a strong man.
Let's go on to see the second muscular man:
Figure ii
At first glance, Right Er is obviously a standard muscular man, which is beyond doubt. If you want to guess this, Bian Xiao must be brainless and self-righteous. In this way, the man with a big belly on the left is a bit suspicious, but he really looks like a fat man. a chaotic state ......
Muscle man and fat man
Yes, Zuo Yi is indeed a muscular man, and few people can guess and analyze it. Please take a closer look at the three circles in the picture above. For a fat man, when his hand is placed on his back, there will be no prominent muscles (brachioradialis) on his forearm, and the whole is cylindrical. In addition, this man is very smart, putting his shoulders back to make his thick and stylish chest muscles look no different from ordinary people. As for the belly, it is still very suspicious, because he doesn't fall off like an ordinary fat man, but has a radian and a spherical body.
One second abdominal muscle change
In fact, a muscular man's abdomen can be enlarged by inflating, and then it looks like a fat man's big belly. But one thing can't be deceived. Even if the stomach bulges, there will still be abdominal muscle lines on the surface of the stomach, which is impossible for a real fat person.
King Kong Barbie
Hey ~ why do you draw suddenly? Angel's face and devil's figure, are you sure this is not King Kong Barbie? What does this have to do with this article?
Please ask yourself, how long will it take a boy to develop such muscles? How long does it take for a woman whose male hormone is only about one twentieth of that of a man? In addition, muscles can show clear biceps brachii in a relaxed state, indicating that body fat is not very high and facial male characteristics are not obvious (no traces of medication). Such a thought, is it a sigh of relief, don't? ......
Yes, this is a man! This is a muscular man posing as King Kong Barbie.
Running itself has never been an interesting sport. Because when running, I will gasp, my feet are heavy, I will sweat, my legs are weak, my mouth is dry, my muscles are sore, my joints are sore ... But now more and more people are running in parks, playgrounds, rivers and roads, and the number of people participating in marathons has increased geometrically.
So, who are the people who insist on running? Some people say that when the time is up, you will naturally choose to run.
Because when your life enters such a stage, you begin to know who your true friends are, to appreciate what you have, and to recognize what reality is. At this time, you need to calm down, let your soul rise and become a bystander in your life, so that you can see yourself clearly and find your own rhythm.
Everyone starts running for different reasons. Some people naturally become his first choice in order to lose weight; After the physical examination results came out, someone ran at the doctor's suggestion; Some people want to decompress by running because of the pressure of life; A month later, some people started running again. ....
But when you take the first step, although you feel very tired and uncomfortable, you will almost collapse in the end, and you will have a feeling of phoenix nirvana if you bite your teeth and stick to the finish line.
When running in a bad mood, you can ride the wind and leave all your troubles behind; When you are in a good mood, you can run or ride the wind and fly happily in this quiet dawn and dusk;
Running in hot summer, the cool breeze blowing head-on, filar silk permeates every cell of the body, even the chaotic head is washed clean;
Running in the spring season, I smelled the fragrance of all kinds of flowers and plants floating in the air, heard the chirping of birds on the branches and roofs, and saw lush plants and graceful flowers.
When you run after the rain, you will keenly feel the change of air humidity and smell, smell the fragrance of flowers and plants floating in the air, and smell the soil. Slowly, you fell in love with running. This is a very wonderful feeling.
Because in running, you can always meet yourself in the depths of your soul and meet your virtual self.
Although running seems to be consuming at the physical level, at the spiritual level, it has become another way for the body to replenish energy because of the emptiness of the mind.
When you keep running for a period of time, your physical condition and living habits will change. But these changes are only physical. What really makes you addicted to running is probably not physical exercise, but spiritual satisfaction.
Running calms your mind and makes you impetuous.
Every time I run, my body and mind will talk to myself. I felt a lot when I ran, but I was completely relieved after running. The process of running is a process of chatting with yourself and self-reflection. In today's impetuous society, running gives you a chance to calm down and self-precipitate.
Running makes you know yourself again.
When running, people's thinking will be in a state of neither complete dissociation nor complete concentration, which is very close to the state of the brain during meditation. Meditation in running opens the door to our hearts. By talking to yourself and questioning yourself, you can learn more about yourself, understand yourself, affirm yourself, and be more clear and firm in your choice.
Christian prayer, Buddhist meditation and lotus sitting in yoga can all be regarded as the practice of life. Different from running meditation, the former is carried out under static movement, while the latter is carried out under dynamic movement, but both of them are aimed at solving problems and realizing truth in thinking.
I don't think so every time I run. In fact, these ideas are often completed after you run. When you run, your soul walks like a wild crane, or it is completely empty.
Running helps you learn to be alone and think independently.
With the frequency of breathing, quietly empty; Feel yourself with your heartbeat. Why did you run? There seems to be endless words in my heart. When I get to my mouth, I just say: Because you want to run.
Running teaches you how to get along with loneliness, how to get along with your own heart, and how to learn to think independently, but running wants to tell you that there is a person in the world who can live well.
Running,
Make you feel free,
There are no constraints.
When a person runs, there is no sense of being surrounded, no sense of being surrounded, away from the hustle and bustle of the city, away from the noisy crowd, only the scenery on both sides of the road in front of him, and only his own voice in his heart. You will find your original appearance in running, you will learn to be strong in running and you will learn to think in running.
Running makes you begin to be kind to your body.
Learn to talk to your body.
When the day is quiet, and your world is only your own breathing and the sound of your footsteps crossing the ground, you start to take care of your body equally and friendly, instead of just using it 24 hours a day, and then you feel self-satisfied inside. Compared with the pleasure of running, this feeling is particularly quiet and beautiful.
For you, the most important gain from running is that you can know your body more clearly and control your body more accurately. For example, you can control your pace with your heart rate, adjust your state through your diet, and adjust your race state through your running amount.