People who are new to fitness often like to focus on training their abdominal muscles, but in the world of some more experienced people, they are willing to spend more time training their back< /u>Muscles. Building strong and strong back muscles is the dream of many fitness veterans. Having a beautiful back curve is a good thing, but many people don't know exactly how to train to achieve the ideal state. Today I will share with you a set of illustrations of back stretching exercises.
Cat stretch
To do cat stretch, you need to kneel on all fours, arms and Keep your thighs parallel, this is the starting position. After you are ready, slowly stretch your back as high as possible, just like a cat arching its back. This is also the origin of the name cat stretch. Stretch until the limit of the back's stretchability, and then Slowly retract, then slowly press down, forming a "concave" shape. This is a complete action. Hold for fifteen seconds each time and repeat several times. It can stretch the back muscles well and help shape the body.
Upper back stretch
When doing upper back stretch, we are required to hold up the chest and draw in the abdomen, keep the upper limbs standing upright, then cross the hands in front of the body, stretch hard, and keep Go to the peak of muscle tension, stay for a while, then place your hands behind your body and repeat the same movement. When doing upper back stretches, pay attention to keeping your arms straight for the best effect. This action can effectively stretch the back, is also very simple to do, and can be repeated many times.
Kneeling forward bend
Kneeling forward bend, as the name suggests, the starting action is to maintain the kneeling position, and the knees and hands bear most of the force to support the body. When doing it, Put your legs together and lean forward. The entire upper body should be stretched hard to contact the ground, so that the back can be stretched to the maximum extent until the body is close enough to the ground. This is a complete movement. Kneeling forward bending can exercise the back muscles, especially the erector spinae muscles, and make the back line more beautiful.