How to train your back for fitness

Fitness is indeed a very healthy and relaxing method. It can make our body and mind feel relaxed, and at the same time make us feel very happy and have a sense of catharsis. If you are in a bad mood, or your body needs exercise to lose weight, then fitness is the best choice. However, many people are confused about whether they should train their backs when doing fitness, and how to train better?

Fitness without back training

It is easy to form a hunched standing posture. Rounded shoulders

This kind of standing posture, no matter how strong the muscles are,

There will also be a sense of decadence.

Why is it easier to develop round shoulders if you don’t train your back?

alright,

Science time begins

Some people want to have big pectoral muscles, so they focus too much on chest exercises and ignore the antagonistic muscles. The pectoral muscles develop much more than the back muscles, resulting in an imbalance in the front and back muscle strength, forming "round shoulders".

Tip 1

Type I Prone Stretch

1: Lie on your stomach, stretch your legs together, point your toes on the ground, and face the ground. Lift your arms slightly and extend your arms forward with your palms facing each other, forming an "I" shape. Steps Body Legs Head Straight Line

Step 2: Keep your lower limbs still and maintain relative positions. Use your waist as the axis and try your best to straighten your legs and lift them up. After reaching the extreme position, stay for a while and then return the body to the initial position. Arms direction torso

Difficulty level:

Muscles trained: latissimus dorsi, shoulder muscles, supraclavicular muscles, erector spinae

Step 2

Lie on your back with your knees bent and your hips raised

Step 1: Lie flat on the ground, pull your legs back toward your torso until your thighs are at a 30° angle to the ground, and keep your heels on the ground. Bend your arms at 90 degrees, place your upper arms close to your body on the ground, and your forearms vertically upward with your palms facing each other.

Step 2: Support your body with your arms on the ground, coordinate the strength of your hips and legs, and lift your hips and straighten your body upward while pushing your body up. When the thighs and torso are in a straight line, use your arms to move the torso slightly toward the head. Return to the initial position along the original motion trajectory. Make sure to keep your back straight at all times.

Exercise muscles: upper abdominal muscles, lower abdominal muscles, hamstrings, quadriceps, latissimus dorsi, pectoralis major, shoulder muscles, triceps

Friends, please pay attention to your exercise methods. If you exercise in one posture for a long time, it will affect your waist and back. Usually, everyone needs to pay attention to exercising properly to avoid affecting their bodies. At the same time, they should also pay attention to the time of exercise to avoid causing more troubles. Reasonable operation and effective conditioning will make you look more perfect.