Many people train chest muscles crazily, but their back muscles have not been strengthened. Over time, the two sides become imbalanced, resulting in a hunchback (the chest muscles are tight for a long time and the back muscles are relaxed for a long time). In addition, the back muscles usually do not It is the focus of people's attention, so naturally many people are too lazy to train.

At the same time, if the chest muscles and back muscles are imbalanced for a long time, in addition to hunchback, the probability of injury will also be greatly increased. Don’t be careful, start training your back muscles now!

​Trapezius, rhomboids:

Lie face down, extend your hands forward and open them to form a Y shape, make a "like" gesture with your hands, straighten your elbows, and repeat the upward movement.

Since there is no weight, the number of reps will be higher (of course, everyone's situation is different). You can do about 20 to 30 times, rest for one minute, and repeat three groups.

Just raise your hands and keep your chest as close to the ground as possible (don’t raise your head)

It is easier to use the rhomboids with your palms facing inward (thumbs up when making a fist) and train more muscle groups

Or find a 600cc empty water bottle, fill it with water (if it is too heavy, please find an appropriate item to replace it, if it is too light, use a heavier water bottle or other items to replace it), assume a semi-squatting position, back straight< /strong>, straighten your hands, imagine the feeling of pinching your back, and open your hands from front to side (like a bird flying), do about 12 to 15 times, rest for one minute, and repeat three groups.

The back should be straight and the center of gravity should be lowered (be serious! Hehehehe...)

Where the arrow points, it should feel like it's being pinched

When doing back muscle training, it is easy to use the strength of the biceps or deltoid muscles. Try to put your awareness on your back and imagine that the muscles in your back are contracting to drive your hands, rather than using the strength of your hands to clamp your back. Whether you realize it or not will have a big impact on the training effect, so be careful.

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