Practice method of correcting hunchback 1
1. Face pulled up obliquely
This action trains the upper back muscles, so be careful not to exert force on the biceps, because the focus of the action is that the scapula contracts inward and drives the arm to move.
Train 4 groups, each group 10 times.
2. Inverted birds
This action also trains the upper back muscles, so please pay attention to using lighter weight, otherwise it is easy to get hurt.
Train 4 groups, each group 10 times.
Step 3 sit and row
This action strengthens the strength of the whole back. Please hold your chest and abdomen, and pay attention to your back. The arm is not the point of force.
Train 4 groups, each group 10 times.
4. Chest muscle stretching
This is a stretching action, and the goal is to lengthen the pectoral muscles. Take the picture as an example. The postures of A, B and C are held for 30 seconds and done three times.
5. Upper back muscle stretching
This stretching action can increase the range of motion of the upper back joint. In a tight place, you can roll this part back and forth with the barrel, about 20~30 seconds, * * * 3 times.
Practice method 2 of correcting hunchback
1, pay attention to the correct body posture, whether standing or walking at ordinary times, the chest is naturally straight and the shoulders are naturally stretched backwards. Sit up straight on your spine. Don't bend your head too much when reading and writing, not to mention lying on your desk.
2. It is best for developing teenagers to sleep on a hard bed and keep their spine straight during sleep.
3. Strengthen physical exercise. Teach physical education class seriously, do exercises between classes, and promote the development of muscle strength.
4. Do corrective gymnastics on the basis of comprehensive exercise. There are many kinds of corrective gymnastics, including various forms of unarmed exercises and corrective exercises using various sports equipment.
5. Sit in an armchair, grab the chair surfaces on both sides behind your hips with both hands, hold your head up and chest out, and stretch your shoulders back. Hold on for 10 ~ 15 minutes each time, 3 ~ 4 times a day.
6, back against the wall, about 30 cm away from the wall, feet open shoulder width, raise your arms and stretch back, at the same time, raise your head and touch the wall to restore, repeat 10 times, 2 ~ 3 times a day.
7. On the supine bed, put an object with a thickness of 6 ~ 10 cm on the prominent part of the hunchback, relax the whole body, straighten your arms naturally, palm up, and stretch your shoulders back, so keep lying on your back for more than 5 minutes and do it 2 ~ 3 times a day.
8. Sit or stand, hold the gymnastics stick with both hands, straddle your shoulders and back, hold your chest high, and stop when you feel the muscles in your shoulders and back swell. Do it once every morning and evening.
Did you get a look at him? How to correct humpback and the exercise method to correct humpback. People still see:
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