Hunchback is very ugly, many adolescent friends often because of the incorrect sitting posture and slowly form a hunchback, the formation of a hunchback, giving people a very large impact on temperament, so how to cure the hunchback? Correct the training method of hunchback.
Hunchbacks can be divided into two types: 1. Functional hunchback; 2. Structural hunchback. Structural hunchback is caused by crest lesions, such as: stiff crest spondylitis, degenerative lumbar spine disease, or related to personal constitution, etc., mostly need to rely on surgery to do correction, so this article is mainly aimed at functional hunchback.
The causes of functional hunchback are as follows:
1. Poor posture – Incorrect posture of sitting at work, reading, watching TV, often with the upper body "in front" and the shoulders retracted
2. Imbalance of chest and back muscles – Some fitness people like to practice more chest than back, and slowly the chest muscles are stronger than the upper back muscles, so the chest muscles pull the shoulders together to form a hunchback.
Orthopaedic methods
The first and most important thing is to maintain the correct posture, whether sitting, standing or walking, please remember to keep your chest up and close your abdomen.
The second is to strengthen the back muscles through weight training and stretching movements, please refer to the following training.
1. Face pull up obliquely
This movement trains the upper back muscles, taking care not to exert force from the biceps, because the focus of the movement is on the adduction of the shoulder blades and the movement of the arms.
Train 4 sets of 10 times each
2. Reverse Bird
This action also trains the upper back muscles, please pay attention to the lighter weight, otherwise it is easy to be injured.
3. Sit and paddle
This action strengthens the strength of the overall back, please straighten your chest and abdomen when you carry it out, pay attention to the use of back force, the arm is not the point of force.
4. Pectoral muscle stretching
This is a stretching action, the goal is to elongate the pectoral muscles, taking the figure as an example, A, B, C postures are maintained for 30 seconds each, and performed 3 times.
5. Stretch the upper dorsal muscles
This stretching action can increase the mobility of the upper back joint, and in tight places, you can use the bucket to roll back and forth for about 20 to 30 seconds, a total of 3 times.
Many friends think that doing GYM must be to lose weight or practice strength, but in fact, doing GYM can also help us improve some problems in life.
The most common example is the round shoulder, also known as the "cold back", which is indeed very common for urban people who use computers every day, mainly due to excessive tilt of the head to look at the computer screen.
Introduce two more movements, hoping to help friends with round shoulders.
1. Paddle with straight arm paddling
We have already said that one of the reasons for the round shoulder is the imbalance of the chest and back muscles, in fact, a little more carefully, because our mid-lower trapezius muscles are weaker.
The rubber band straight-arm rowing is an excellent action to help strengthen the middle and lower trapezius muscles, and its biggest benefit is to isolate the participation of the dorsal muscles, because the training of the latissimus dorsal muscle will promote the "top back".
This action is very simple, and it is important to note that it has very little amplitude.
Everyone first grasped the rubber band with both hands, spreading their shoulders apart and bending their knees slightly. Shen shoulders, hands straight elbows slightly curved,
The shoulder straps retract (i.e., straighten the chest) and press the shoulder blades against each other for 2 seconds.
The recommended number of groups is 3 groups, each group 15-20 below.
You must not do too heavy, because the middle and lower trapezius muscles are thin muscles, we have to use light weight and high number of times to train muscle endurance, too heavy if we will borrow the strength of other muscles to reduce the training effect.
2. The rubber band is rotated outwards on the shoulders
This action, while less common, is definitely worth adding to our training.
Hands flexed 90 degrees, hands clutching a band of rubber bands, preferably a thick towel under each armpit to ensure that our elbows are pressed against the body throughout the movement.
Turn your arm outward, hold it for 1 second when you reach your maximum, and then return to the starting motion. Make 3 groups, 15-20 times each.
This movement helps stabilize the shoulder joint so that your shoulders no longer shrink inwards.
Health is everywhere in the world, and it is rare to insist!