Do you prefer to lie in bed or huddle on the sofa when you come home from work all day? Even young people may have been sitting in their own positions since they were students, doing homework, listening to lectures and playing mobile games. They often have bad posture and feel tired when they want to stand up straight. However, have you found that both athletes and fitness instructors seem to be able to maintain a good standing posture very unintentionally? A big part of the difference lies in whether you have done back muscle training or not.

When you hear the back muscles, you may be embarrassed to smile: "Back muscles? ㄜ ... I don't think I have this thing! My back is very bad! This is why we should train now! Paying attention to the training and application of these muscles can protect the spine. If there is a problem with the spine in the future, there will be less chance of injury or backache.

Ok, not much to say, just practice a few tricks!

Snow Angels

Have you ever seen a child fall on the snow, waving his arms and drawing wings on the snow? This time, we should practice our back, and turn our back upside down. Instead of lying on the ground, we should lie down first, with our arms straight to both sides and our palms on the ground. Then lift your arms off the ground, draw an arc to meet your head, and then return to your sides. Practice repeatedly and feel the tightening of your shoulders and back.

superman

Lie on the mat, straighten your hands and feet, lift your arms and feet off the ground, feel the tightening from your back to your hips, and relax after a few seconds. Don't raise your head or shrink your neck when lifting your hands and feet.

plumber

This is a superman transformation. Similarly, he lay on the mat first, and his hands and feet were straight before landing. Then lift your right hand and left foot off the ground. When you put it down, lift your left hand and right foot off the ground. You can do it as soon as possible. If it is too difficult for you to mix your left hand and right foot, you can also consider the upper body and the lower body separately. Anyway, your feet are always raised and lowered alternately, and your hands are also raised and lowered in turn. The two don't have to match. Isn't it like paddling on the ground? When I first started practicing swimming, the coach often told the students to do the same on shore. For the convenience of memory, let's call this action Aquaman.

Kneel for balance

This action is similar to that of Shuihang Xia, but this time, instead of lying on your stomach, let your body kneel down and put your hands and knees on the ground. Hands shoulder-width, fall right under the shoulders, and knees fall right under the hips. Tighten your abdominal muscles, straighten your back, let go of your right hand and left foot, and lift them to shoulder height. At this time, the muscles of your hips, thighs and back are tense, and you will feel it from your lower back to your hips. Remember that your back is flat, don't arch or sag, keep your balance for a few seconds, then go back to your original position and let go of your left hand and right foot instead. Then practice alternately.

Then we will stand up and practice.

Squat down and spread your wings.

Feet are shoulder width apart, toes are slightly outward, knees are slightly bent, * * * sit well, straighten your back and tuck in your abdomen. Hold a bottle of water in both hands, first face the floor, then feel the force on your back, shoulder back to the inside, arms open parallel to the ground. Keep your elbow slightly bent during the process, but don't touch it. Don't move other bodies in the process.

Indomitable spirit

Try to bring a pole with a longer weight, such as a broom and a folding stick (of course, it can also be a professional equipment in the gym). First, hold the pole with both hands, keep it parallel to the ground, and keep your feet shoulder-width apart. Then * * * do squats later, push the pole up when you get up, and straighten your hands. Squat itself can train the back, strengthen the muscle tightening next to the spine, and the action of pushing up the putter can be changed to the upper back.

Push the table, push it up.

Find a stable table, grab the edge and do push-ups. Open your hands shoulder width apart, keep your feet at a certain distance from the table, straighten yourself and descend close to the table, then push the table until your arms are straight. The higher the table, the simpler it is. The shorter the table, the more it is like doing push-ups on the ground, and the higher the difficulty. When doing housework at home, find a stable table, coffee table, washing machine and cabinet against the wall. You can practice against the wall or when you are just waiting for toast or coffee.

Lie on the table and lift your feet.

Lie prone on the coffee table, bench or bed. Hold the edge of the tea table gently with both hands, put your hips on the edge and land your feet first. Then lift your feet hard. If it is too difficult, you can lift one foot at a time to practice.

Practicing these eight movements well can not only protect the spine, but also recover the long-lost back muscles, so that your back is no longer bad!

Extended reading

Be careful about dizziness after exercise, and the doctor will explain it with pictures and texts.

Guide to exercise at home

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