Nowadays, with the popularity of smart phones, almost everyone has become a low-headed family, regardless of the elderly or children, but you may not know that when you play with your mobile phone for a long time, your cervical spine and spine are also quietly changing and slowly bending. According to statistics, in recent years, with the increase of smart phones, there are more and more people suffering from cervical spondylosis and spondylopathy. Almost everyone who plays with their heads down for a long time has had a stiff or even sore cervical spine after playing with their mobile phones. You may think that this is caused by the common low head looking at the mobile phone and poor blood circulation. However, this is not the case. This is because the cervical spine has been bent and deformed for a long time. Caused by compression and squeezing,
If you don't pay attention to this situation, the longer the time, the stricter it will be. Therefore, you must play mobile phones less and exercise more, strengthen the training of trapezius muscles and the whole back muscle group, and strengthen the muscle strength training of the back muscle group. This can not only effectively prevent the deformation of the spine and cervical spine when playing mobile phones for a long time, but also effectively protect the spine and cervical spine from external forces. For those who play mobile phones for a long time, we must strengthen the training of trapezius muscles. Because the main protective parts of trapezius muscle are cervical spine and upper spine, strengthening trapezius muscle training can effectively help you relieve the pain of cervical spine when you are playing with your head down or sitting for a long time. At present, when you watch your mobile phone, you will find that the cervical spine and upper back are particularly relaxed and free, because trapezius muscles can effectively release the pressure on the cervical spine when you shrug your shoulders.
Therefore, for each of us, fitness is not only to make our bodies more beautiful and stylish, but more importantly, to make ourselves healthier and more energetic. Here is a set of back shaping exercises for everyone, which can not only help you shape your back, but also help you correct bad back posture and enhance back muscle protection.
This back training program completely uses ropes to practice the back, which can be regarded as a collection of actions of rope abusing the back. Different movements are completed by ropes and various handles. Each handle stimulates the back differently, depending on the choice of position and angle. Whether it can be controlled in place is very important for back abuse, especially if you want to shape your back, you must choose a more controllable weight, keep your body in a fixed posture, don't shake, and keep full displacement and complete contraction.
The following six back shaping exercises are performed in 3 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Action 1, use rope+straight rod to do straight arm pull-down. Pay attention to the posture of the movement, the angle of the body standing is very important, keep the movement slow and move all the way, and use the same weight, and do it 12 times in each group. When doing this, keep your waist straight.
Action 2: Row with rope+handle. This action starts from one side. You can turn your wrist during the process to make the stimulation effect stronger. The weight used is unchanged, and each group does 12 times.
Action 3: Pull back with rope+curved bar or straight bar. Note that this action is a backhand grip, keeping the body at a certain angle and the weight unchanged, and doing it 12 times in each group.
Action 4: Use rope +V rope to pull down, pay attention to the posture of the body, the degree and angle of pulling down, the displacement of the whole process, and the weight used, and do it 12 times in each group.
Action 5: Pull down with rope+long straight rod. This action is the pull-down at the back of the neck. You should hold the pole wide and drop it to a certain level before returning. The weight used is unchanged, and each group does 12 times.
Action 6, rowing with rope+straight pole. Pay attention to the action form. The rope should be fixed at the lowest place, and the body should lean over and move all the way, more to contract and feel your back. The weight used is unchanged, and each group should do 12 times.