Exercise goal: upper back and trapezius muscle.
Exercise effect: The upper part of the back is actually one of the parts that are easy to accumulate fat, and irregular sitting or standing posture in life and work can easily lead to uncoordinated development of the upper part of the back, which will lead to uneven shoulders and backs. Adhere to the following actions, eliminate excess fat on your back, enhance the weight-bearing strength of your back muscles, straighten your back and make you look more elegant.
Number of exercise groups: 3-5 groups, 8- 10 times in each group.
Action 1: body dumbbell shrug
1: Open your feet, shoulder width apart, hold the dumbbell with both hands, and naturally hang at your sides.
2. Shrug your shoulders, hold the dumbbell and pull it up, hold it for a moment, resume the starting posture, and repeat this set of actions.
Coach prompt
Exhale when the shoulders are raised and contracted, and inhale when they are slowly lowered. During exercise, try to feel the contraction and extension of trapezius muscle and control the movement speed.
Action 2: Lift dumbbells.
1 Leaning on the musical instrument, holding dumbbells in both hands, naturally drooping.
2 Bend your arm and pull the dumbbell up. Hold this position for a while and resume the original action.
Coach prompt
Dumbbells exhale when lifting muscles and inhale when descending.
When lifting the arm during the movement, it is necessary to control the chest not to lift off the cushion, and all the strength should be concentrated in the center of the back.
skill
Sunscreen during exercise is not just for women. Fashion and beauty, how can you tolerate the skin being hurt by UVA and UVB in ultraviolet rays? People who exercise regularly should always use sunscreen, especially outdoor sports, and pay special attention to skin care. Imagine that you are one of the tangible figures in your twenties, but you have an old and vicissitudes face. I am afraid that no one can feel the beauty.
Action 3: prone-prone and stretching.
1 Fix the middle of the rubber band, lie on the fitness mat, lift both ends of the rubber band with both hands, and keep the lower body still.
Lift the tendon with both hands, spread it to both sides, stretch the chest at the same time, slowly lift the upper body until it reaches the apex, and then slowly lower the upper body to achieve the contraction of the lower back muscles, and then resume the initial action.
Coach prompt
During exercise, the double bases are clamped together to fix the feet, ensuring the stability of the lower part of the body when the back contracts.
Action 4: Row in a sitting position.
1: Sit on the instrument stool, clap with both hands, support the beam with both feet, bend your knees slightly, straighten your arms naturally, and relax your shoulder joints.
2. Pull back the movable rod with both hands, at the same time, hold your chest and abdomen, contract your back muscles, make your scapula close to your spine, stay for 1-2 seconds, and then resume your starting posture.
Coach prompt
When the action reaches the peak, pay attention to the scapula close to the spine, so that the back muscles can be fully contracted.
skill
Fitness is most afraid of being in a bad mood. When people are in a bad mood and depressed, it is best not to go to fitness. Many people will use exercise to vent their bad emotions, but it is harmful to health. People's emotions will directly affect the normal operation of the human body, and then affect the heart, liver and other organs. Bad mood will only offset the healthy effect of exercise, and even bring negative effects.