Back bodybuilding

 

Many friends have been working at the desk for many years, resulting in a posture of bowed head, chest, and leaning forward, that is, the phenomenon of hunchback. This posture is not only unsightly, but it can also cause back pain. This is due to the lack of exercise of the back muscles, which makes the back muscles atrophy and weakens and cannot fully support the spine. Therefore, I suggest that friends should pay attention to and strengthen the back exercise, which can not only eliminate the pain, but also reduce the excess fat in the back, and make the back plump and healthy. The following exercises will be practiced on the next day. Choose the weight not to be too heavy. Generally, the number of repetitions of the weight should be 10-15RM.

　　The name of the back muscles: trapezius, levator scapularis, rhomboid, small rhomboid, teres major, teres minor, subspinus, latissimus dorsi, sacral spine.

　　 One, stand tall

　　 Movement: stand up with heels raised, hold the back fork with both hands, palms down, pull back vigorously, and stand still for 5-10 seconds.

　　 Essentials: Push your chest up hard to make your shoulders swollen and retracted.

　　 Function: Exercise the large and small rhomboid muscles, the middle and lower trapezius muscles, and the large and small round muscles.

　　 2. Standing tall and turning body

　　 Movement: Stand with feet wider than shoulders apart, hold the crossbar with both hands wide behind the neck (wooden sticks or plastic sticks can be used). Slowly turn left and right, 10 times on each side.

　　 Essentials: Keep your chest up consciously.

　　 Function: Exercise the middle and lower part of the trapezius muscle, the large and small rhomboid muscles, the large and small round muscles, and the subspinous muscles.

　　 Three, hold the bell and shrug

　　 Movement: Stand with feet wider than shoulders apart, hold dumbbells in front of the lower body, with the back of the hands facing forward. Lift your shoulders vigorously, then relax. Do it 10-15 times repeatedly.

　　 Essentials: After lifting the shoulders, pull them backwards for the best effect.

　　 Function: Mainly exercise the lower trapezius muscle and levator scapula. Auxiliary exercise of large and small rhomboid muscles, large and small round muscles, and subspinous muscles.

　　Four, leaning over and rowing

　　 Movement: Bend over, legs can be straight and flexed, hands hang down naturally to hold dumbbells. Bend your arms and raise your elbows, doing rowing movements. Do it 10 times.

　　 Function: Mainly exercise the latissimus dorsi. Auxiliary exercises of the middle, lower, and rear deltoids of the trapezius muscle, the large and small rhomboid muscles, the large and small round muscles, and the subspinous muscles.

　　 Five, lean over and lift your shoulders

　　 Movement: Bend over, legs can be straight and flexed, two drops of dumbbells naturally. Lift up the shoulder joint forcefully and retract the shoulder blades. Do it 10-15 times repeatedly.

　　 Essentials: Keep your elbows straight and focus on your back.

　　 Function: Exercise the middle and lower trapezius large and small rhomboid muscles, large and small round muscles, and subspinous muscles.

　　 Six, prone and stand up

　　 Movement: Stretch your arms and lie on your stomach. Make a fist and bend your arms while standing up (from both ends). Do it 10-15 times repeatedly.

　　 Function: Mainly exercise the sacral spinal muscles. Assist in training the back of the thigh and gluteal muscles.