Your job: To make your posterior a priority, Wert says. In addition to getting up and moving around at least once every 60 minutes, it’s time to get back to basics with a few key bodyweight moves. The two exercises below will target the lats, lumbar and rhomboids, not to mention the spinal erector muscles that surround, stabilize and support the spine. The best part? No heavy weights are needed!
你的职责:要确保你的后背是重中之重,沃特说道。除了至少每60分钟站起来活动活动,也是时候进行一些关键的体重运动来回到基本状况了。以下两项运动旨在锻炼你的背阔肌、腰部和菱形肌,更别提还会锻炼围绕,稳定和支持脊柱的竖脊肌了。最好的部分?不需要任何重型设备!
Reverse Snow Angels
反向雪天使
How to: Position yourself face down on the ground with arms at your sides and palms facing down. Peel your shoulders and hands a few inches off the ground by pinching your scapula together and engaging your lats and rhomboids in your mid-back. Keeping your head facing down, in a slow, controlled motion, bring your arms up past your shoulders and up to your ears until your thumbs meet directly above your head . Then, bring your arms back to the starting position. The key here is keeping the arms straight and elbows locked through the entire movement to engage your lats and shoulders. Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.
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2020-09-15
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2020-09-15