Humpback, also known as humpback, is formed because the spine bends forward too much, leading to humpback. The reason why the spine bends forward too much is that the sagittal plane of the body is not balanced, so we can only adjust the front and back balance of the body by lowering the center of gravity and bending forward. At the same time, it also means that the back of the body is weak, muscles are attached to the spine, and muscles control the shape of bones. Therefore, in order to correct hunchback, we need to exercise the muscles attached to the spine and related muscles, so as to achieve the purpose of correcting hunchback. The muscles attached to the thigh of the spine include trapezius, latissimus dorsi, vertical spinous muscle and posterior deltoid muscle, so it is necessary to practice these muscles.
1, trapezius exercise method: Hold dumbbells with both hands and hang them on the side. With the help of the contraction force of trapezius muscle, lift the dumbbell up to the shoulder, close to the ear, keep this highest position, make the trapezius muscle contract to the peak, control it and stop for a while. Then the resistance of trapezius muscle is used to control slow descent and reset.
2, latissimus dorsi training method: grasp the T-bar with both hands to make the shoulders fully spread back, so that the pectoralis major muscles can be fully extended. Centripetal contraction pulls back the scapula, shoulders and elbows, and the whole action is exerted. At the beginning, try to stretch your shoulders and fully stretch your back muscles. Then, use the resistance of the back muscles to contract, so that the two shoulders are fully extended backwards, so that the two shoulder blades contact each other on the back. In a word, it can be summarized as "holding your chest high and stretching your shoulders".
3, erector spinae practice method: the body is prone, and the trunk slowly bends forward until the lower back muscles are fully stretched. Then, concentrate the contraction force of the lower back muscles, make the trunk bend upward and level with the ground, make the vertical spine muscles feel completely tight, and pause for a while. Then bend down slowly and repeat. During the whole exercise, you must always control the lower back muscles. In addition, the head is always slightly raised upward.
4. Practice method of the back beam of deltoid muscle: keep the trunk parallel to the ground when the body bends forward, slightly lift the head, hang the palms of both hands in front of the body relative to the dumbbell, and slightly bend the arm, then lift the dumbbell to both sides until the upper arm is shoulder height, so that the back beam of triceps muscle is in peak contraction, pause for a moment, and then slowly let go of the original path with the resistance of deltoid muscle.
When doing the above four movements, follow the principle of practicing big muscles first, then practicing small muscles, reduce the weight first, and then gradually increase the weight. Each movement must reach more than 70% of the local muscle load to be more effective.