It will also have a certain impact on the spine. The humpback arches and ridges caused by non-congenital factors are mostly related to their usual bad living habits and postures. Because they don't pay attention to their standing posture and sitting posture, long-term bad habits lead to gradual changes in the spine, which eventually leads to our common humpback arches and ridges. Humpback has a great influence on a person's physical beauty. Whether men or women have this kind of situation on their backs, it will seriously affect their personal image.
Therefore, to maintain a good standing posture and sitting posture at all times and strengthen the training of back muscles and muscle strength can not only help you correct the bad posture in training, but also make your body more charming and beautiful and your clothes more stylish. Today, I will organize a set of training exercises for shaping and decorating your back, which can help you shape your back perfectly and make your back look better. If you have a slight hunchback, it will be effective to practice these movements more.
For the strengthening and shaping of the back, it is generally divided into heavy weight training days and regular weight training days, which are carried out periodically and alternately. Therefore, the weight and method used in the selected action and the collocation between the actions are also different. Generally speaking, there are more free weights used in heavy-weight training days, such as barbells and dumbbells. The number of times of each movement in each group is generally 65,438+00-8 times, and the average weight is above. On the regular weight training day, the fully controllable weight is used, and the rope cooperates with various handles to complete the action, and the medium weight is used.
And pay more attention to the quality of movements, so that each group of movements can keep moving and shrink the back perfectly. The times of each action in each group are generally 12- 10. For the plastic back, rope combined with various handles is also a very good choice, because rope training can better strengthen the muscle groups on both sides of the back spine. If you are not clear about some forms of practicing back movements, you can refer to the movements demonstrated in this training plan.
The following ***5 back shaping and correction training movements, each movement is done in 2-3 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Action 1, use the rope to pull down the back from one side, be sure to pay more attention to the strength of the back, refer to the form in the dynamic diagram, use appropriate weight, and gradually increase the weight used. Each group (each side) does 12-10 times. This action is rare, but it can effectively stimulate the upper back edge.
Action 2: Pull down with rope+long straight pole in sitting position, hold the straight pole with both hands wide, and pull back to a certain extent. Pay attention to complete control, use appropriate weight, and the weight used will gradually increase, and each group will do 12-10 times. This movement is a very common routine back training movement, which can be perfectly strengthened to many parts of the back and is a very safe and perfect back increase.
Action 3, paddling with rope and triangular handle for sitting position, completely shifting and contracting back, pulling to a certain extent and then returning, as slowly as possible, gradually increasing the weight used, and doing 12-10 times for each group. This action is very effective in strengthening the middle seam of the back, and is mostly used to strengthen the muscles on both sides of the spine.
Action 4: Pull down with rope+triangular handle when sitting. Similarly, pull down to a certain extent and then return, completely shrinking the back. This is very important, so to choose a suitable weight, the weight used will gradually increase, and each group will do 12-10 times.
Action 5: Stand and pull back with the rope +V rope. This action is more aimed at strengthening your upper back area, completely shifting and completely shrinking your back. Keep the speed as slow as possible, pay attention to the posture of holding the V rope, and gradually increase the weight used. Do 12-10 times in each group.