A must-see for newbies, 3 strokes to practice back muscles without any training equipment
Among the human body, is the most complex muscle group, but not back muscle group It is !
Like the pectoralis, the focus is on the pectoralis major, the buttocks are the gluteus maximus and gluteus medius, and the back muscles are up and down trapezoids, rhomboid muscles, stents, round muscles, and upper and lower back muscles etc.
Let us see how Training the back muscles by hand 吧~
Training benefits
[Improve the hunchback]
Only this point is very important , modern people often 下头 slide the phone, or at 电脑桌前, just a long time , The human back muscles keep relaxed for a long time, it will produce humpback , long time keep the body forward, like the chest muscles in the heel muscle tug of , it will cause The front muscles are too strong, the back muscles are weak , the best way is to relax the front muscles and train the back muscles
[Relieve back pain]
The back muscles are very important to the upper body of our human body. We will 背酸背痛. The big reason is that the back muscles are missing. support, with strong back muscles to stabilize and support the body, naturally we will not have back pain
[Good posture]
The back muscles play the role of very important , look at a person’s 体态, look good, look at the back the most accurate, there are people who practice the back, whether standing Sit gives people 精神的感觉, while people who lack back training, standing and sitting make people feel unspirited 没自由, there will be 圆肩驼背 etc. Poor posture, so back muscles must be practiced
Basic training
这3招手练背 Completely Without any equipment, 新手 can also train the upper, middle and lower back muscles!
[Clip the back with your bare hands]
First, lie on your back, let 擊 touch the floor, and then use your elbow to Floor strength, both feet Step on the ground, put your torso up , let your upper back leave the ground through your elbows, don’t steal with your feet are strong, your feet are just support, you need to use them Push with the strength of the back.
The key point of is that you have to hold for 2~3 seconds , maintain the state of muscle contraction. You want to make sure is the back you use to get up.
This will train to rhomboid, trapezius, and deltoid back bundle .
Ps. You can spread a yogaYoga mat, otherwise the elbow pain will burst!
suggest 3~4 group12, adjust the number of groups and reps according to your own conditions.
[back pulley in bare hands]
First of all, wear long socks, find a smooth Put yourself on the floor and push yourself forward. You have to put yourself in the posture of fully stretched , keep your feet to the rear, and straighten your hands completely in front, just like using Whole Body. 轮轮推拉 The same feeling, you support your body, and then let your body down, you will find that this is like lying on your back with your shoulders stretched or pulling your arms straight down.
toe as a fulcrum may be very difficult for 新手, you can also use knee tibia as a fulcrum to start training~
Ps. People with poor shoulder mobility , It is recommended that you don’t have to go to the full body extension posture. You should improve the mobility of the shoulder joints before training. You don’t need to train too much if the hands are higher than the head!
There is also worry that the pants will wear out, you can use the fulcrum Put a small towel~
recommendation 3~4group12, adjust the number of groups and times according to your own conditions.
【Lower back barehanded Superman】
Use 超人 to do the training. Let 臂 go to the back of the body, every time you make your 肩 back, so at this time, let the shoulder 外旋, so that 旋肌群 will also participate .
In addition to the external rotation of the shoulders, it is obvious that the back muscle keeps tight , and of course the gluteal muscles and the lower back together play a role. Try to hold 2~3 for every second to confirm that your muscles are participating in the training correctly.
suggest 3~4 group 15, adjust the number of groups and times according to your own conditions.
Conclusion
I think, the human body is wonderful , also is fair, how are you It will react to it for you. When you use half of your body muscles for a long time, the other half will be weaker, which may cause problems.
Men practicing the back can develop back muscles like a tiger, and women practicing the back can develop a beautiful back view.
Back muscle training is also very important for Modern人. Now most people sit in front of the computer for a long time, and their backs are pulled forward, causing hunchback and other modern civilization diseases, so Proper training The back is also very important
