How to correct hunchback In the picture below, the left side simulates the state of muscle relaxation. The back looks half as thick as the right side, and even the chest looks small. Typical round shoulders, hunchback and wretched neck posture, but in fact they are all due to insufficient back muscle strength. Strengthening back training can help you get promoted unconsciously.
1. Improve
1- 1 detailed action: lie on the yoga mat, with your back straight, your abdomen always attached to the ground, and your feet fixed; When moving, put your hands behind your head, stand up your upper body with the strength of your waist muscles, keep your chest slightly off the ground, and always keep your back straight.
Benefits of 1-2: This action is mainly to activate the back muscles, at the same time, it can exercise the neck muscles and beautify the muscle lines.
1-3: It is recommended to have 4 groups at a time, with 20-25 in each group.
2. Bend over and lift horizontally
2- 1 detailed movements: the upper body leans forward, the abdomen is in, the back is straight, the knees are slightly bent, the feet are separated to a distance slightly wider than the shoulders, the hips are moved back, and the dumbbells are held sideways. When the arms are lifted, they should be parallel to the ground, but slightly higher than the shoulders. Pay attention to put them down slowly.
2-2 benefits: mainly exercise latissimus dorsi and trapezius muscles, which can make your back straight.
2-3: It is recommended to have 4-6 groups each time, with 25 in each group.
3. Barbell rowing
3- 1 detailed action: lean forward, keep your back straight, hold the barbell symmetrically, straighten your arms and pull the barbell back to the front lower end of your calf, then bend your elbow with the strength of latissimus dorsi to pull the dumbbell up to the upper thigh along your calf, while keeping your chest slightly upright.
3-2 Benefits: Concentrate the strength of latissimus dorsi and reduce the burden of backache and leg pain.
3-3: Suggest 4-6 groups at a time, each group 12.
Lift the dumbbell horizontally in front.
4- 1 detailed action: stand well, separate your legs, step on the ground with your feet, keep your back straight, hold your head up and hold your chest, put the dumbbell in front of your thighs, with your palms facing your thighs, and lift your arms shoulder-height.
4-2 Benefits: Mainly exercise shoulder muscles and deltoid toe, thus tightening shoulder lines.
4-3: It is recommended to have 4-6 groups each time, with 20-25 in each group.
The ending? Summer has been rampant, dear, what are you waiting for? Learn the above four movements, eliminate hunchback with round shoulders and have a perfect waist, back, shoulders and neck. The clothes rack for walking this summer is you.