Today, I will sort out a set of corrections for bad back shape, so that everyone can practice a tall, broad, temperament and attractive figure. Nowadays, as people bend their heads to play mobile phones or work at their desks for a long time, many people begin to deform their backs when they are young and become hunched over, which seriously affects the aesthetic feeling of their bodies. If they are not corrected, their quality of life may be affected in the future. The back, shoulders and cervical spine are the most vulnerable to external forces and various bad postures, especially the shoulder and back position. As long as you have bad posture and habits at ordinary times, it will affect you for a long time.

Things like hunchback and shoulders are all caused by various bad standing or sitting postures, which is what we often say: sitting without sitting posture and standing without standing posture. These conditions are the main reasons for this poor body shape. When the body appears this common bad shape, it will not only seriously affect the personal aesthetic feeling and charm, but also cause the body to be very tired, and with the growth of age, this bad posture will cause greater harm.

In fact, middle-aged and elderly people are very prone to joint pain because of joint deformation and wear. The reason why middle-aged and elderly people have joint wear is that on the one hand, the loss of muscle strength can not effectively protect joints, on the other hand, it is caused by various unhealthy bodies. When I was young, I didn't feel anything except a slight deformation of my body because of my sufficient muscle strength. When the strength of muscle atrophy is lost with age, and the skeletal joints can no longer be effectively protected, then those deformed skeletal joints will cause harm to the body, so this is also the main reason why middle-aged and elderly people often have various joint pains. If you want to avoid this situation, you must first strengthen your muscles and correct your bad body shape. When people reach the age of 30, muscles will begin to lose. Of course, when muscles start to lose, fat will also start to increase. In fact, the main reason why people start to gain weight at the age of 30 is the loss of muscles. If you want to protect your skeletal joints, you should strengthen your muscle strength when you are young. Muscle can not only protect bone joints, but also delay aging and prevent bone nutrient loss.

This back shaping and correcting exercise arranged for you this time can not only help you correct the bad back shape, but also strengthen your back muscles. In particular, women's wide backs can help you correct your bad posture and increase your unique temperament charm, and then your waist will be thinner and wearing tight clothes will be more attractive. With the curve of your hips, your hormones will explode.

Action 1, high drop-down

4 groups, 6-8 times in each group, with an interval of 45-60 seconds. Choose a weight that suits you, neither too light nor too heavy. This time, use the left and right unilateral pull-down and then pull-down with both hands (count once). Unilateral pull-down can make our back width shrink more. If your muscles are unbalanced or different in size, you can use unilateral training.

Be careful, don't shrug your shoulders, don't bend over, tuck in your abdomen, hold out your chest and tighten your shoulder blades.

Action two, the rope is pulled down unilaterally.

4 groups, 8 times in each group, with an interval of 45-60 seconds.

The instability of the rope trajectory also increases the difficulty of pulling down, so the weight does not need too much. Be sure to control the force line of the trajectory and move on an up-and-down trajectory as stably as possible. If you pull down with a rope, you will feel bigger and the stimulation will be more in place. Pay attention to keep your body stable when doing adduction.

Action 3, rowing with straight rope in sitting position

4 groups, each group 10 times, with an interval of 45-60 seconds.

After sitting, the height of the rope is slightly higher than the level of the head.

Sit down first, stand your legs firmly, let your body stabilize, keep your back straight, lean back slightly, stretch your arms forward, don't lead your shoulders forward, and stroke your arms back beyond the horizontal plane of your back.

Action 4: Bend down and row straight.

4 groups, each group 10 times, with an interval of 45-60 seconds.

Pause for a second when the straight bar reaches the top, and pay attention to keeping your back tight and contracted.

Action 5: Bend over and paddle with barbell.

4 groups, each group 12 times, with an interval of 45-60 seconds.

Don't put your shoulders forward when lowering, and tighten your body with your big arms.

It is suggested to increase erector spinae training. Goats can stand up and pull hard.