Targeted Exercises for Different Back Problems to Make Your Back Straight and Attractive
Exercise strengthens the back, which is fair to both men and women, regardless of status. Regular exercise brings benefits to the body, and if you don’t exercise, you won’t get those benefits. When training, we tend to focus on the back, which is often neglected.
However, both men and women should not ignore the back, because the body is an integrated whole, and all muscle groups should be developed in a balanced way to make our bodies healthier and more coordinated and balanced. Specifically for back training, its benefits cannot be ignored. For example, many people look strange because their backs are not straight, their chests are not uplifted, and their posture is not upright. This is not due to genetics, but because the back muscles have been neglected for a long time, and they are relatively weak.
So, why do we need to train our backs? What are the benefits of back training? First, it can improve the condition of hunchback and stooped shoulders. If you make your back strong, it will make you look more stylish when wearing clothes, and it can reduce the frequency of waist and back pain. Any muscle training can increase muscle growth and muscle content, which in turn increases basic metabolism and helps burn fat and lose weight.
However, back muscles are relatively difficult to train and it’s not easy to feel the force. When training the back, you should always keep your shoulder blades fixed, and start the force from the elbow position. This will ensure that the back muscles receive attention. When pressing the back muscles, you should make the back muscles contract to the maximum, and pause at the point.
Action one: Bent-over dumbbell row
Support your body with one arm, the other arm extends straight, holding a dumbbell, with the knees slightly bent, and lean forward, with the hips slightly backward, bending the waist, but actually keep the back straight, so that the upper body is almost parallel to the ground, quickly lift the dumbbell, pause at the top, then control the dumbbell back down, return to the original position, do 15 repetitions.
Action two: Seated rope row
Sitting upright on the equipment, and stepping the two legs on the front pedal, with the knees slightly bent, both hands holding the handle, the arms extend forward, the waist and abdomen fixed, and look up and lift the chest, pull the handle to the abdomen position, until the handle touches the body, hold for a moment, then slowly control the force to recover, restore the arms to the elevated state, do 15 repetitions.
Action three: Leg curl
Slightly open the distance between the feet, stand upright with slightly bent legs, place the barbell on the side of the body, bend the knees and squat down, both hands downward to hold the barbell, the grip is wider than the stride, then slowly straighten the body up, both arms lift the barbell up, move to the abdominal position, pause, and move down along the legs, lower the barbell, do 15 repetitions.
Action four: Upright row
The distance between the feet is the same as the inner side of the shoulders, standing upright facing the equipment, holding the rope ends with outstretched arms, and tilting the front of the upper body, tightening the abdomen, pulling the rope ends to the abdominal position until the arms are straightened on both sides, then slowly control the force to recover the rope back to the straight arm state, do 15 repetitions.
Each action should be done 3 sets, and 3-4 times per week. Reasonably arrange warm-up before each action and stretching after action to maximize the effect of exercise and prevent injury. Back problems should not be ignored, and targeted exercise can straighten the posture, improve hunchback and stooped shoulders.
Glad to share some fitness knowledge and tips with everyone, hope you can pay attention to my account, I will continue to publish fitness-related content, hope everyone can like, share and comment.
