With the growth of age, if there is no active intervention, about from the age of 30 or so, the muscle will be slowly lost, the starting speed is not fast, and we do not feel anything, but after the age of 40, the speed of muscle loss will accelerate, at this time, not only the basal metabolism will be reduced, the risk Xi of fat will increase, and the posture will slowly have problems, such as chest hunchback, shoulder buckle, head stretch forward, etc., the reason for which is not only bad life habits, is that the muscles are uncoordinated, And these posture problems will not only make the appearance ugly, but also affect the health of the body.
So, how do you maintain your tall posture after middle age to make yourself look younger and more vibrant? The answer is to carry out regular strength training to exercise your muscles, from the point of view of the training part, to solve the problem of chest hunchback, shoulder and neck, then what you need to do is actually shoulder and back training. So, what kind of benefits can shoulder and back training bring us? And how to do shoulder training?
From the point of view of appearance, shoulder and back training can make the upper body look better, can make the waist look thinner, and the body line is more beautiful, but the benefits of shoulder and back training are not only that, because it will have greater significance for health. For example:
1.Strengthens the upper limbs
Shoulder and back training helps to strengthen the upper limbs and improve the endurance and stability of the upper limbs. This is important for both daily life and sports, such as when lifting heavy objects, carrying things, or doing some physical activity, so that you can feel the advantage of strong shoulders and back.
2.Improves posture
Modern people's life and work often need to sit for a long time, which will lead to chest muscle tension, and the back muscles are elongated, and over time there will be round shoulders, hunchback and other bad posture. Through shoulder and back training, the shoulder and back muscles can be exercised at the same time, the chest muscles can be stretched and relaxed, so as to improve the problem of poor posture.
3.Protects the cervical spine
The cervical spine, which connects the head to the torso, is under a lot of pressure. If the muscles of the shoulders and back are not strong enough, it is easy to cause problems such as pain and stiffness in the cervical spine. With shoulder and back training, you can strengthen the muscles in your neck and shoulders, thereby protecting the health of your cervical spine.
4.Improves heart and lung fitness
Aerobic exercise in shoulder and back training can help improve cardiopulmonary fitness, enhance the body's metabolic capacity, help burn fat, lower blood pressure, prevent cardiovascular disease, etc.
5.Boost confidence
Having healthy shoulders and backs not only makes your body look better, but it also boosts your self-confidence. When you see your progress and results, you will feel proud and satisfied, which will help you face various challenges with more confidence in work and life.
Understanding the benefits of shoulder and back training is not our goal, but to obtain these benefits, so how do you do shoulder and back training for the general public? If you can't go to the gym, how can you train at home? Next, I will share a set of relatively simple and convenient shoulder and back training, if you feel good, you may wish to give it a try.
Movement 1: Bend over with dumbbells (elastic bands) to row.
Stand with your feet slightly apart, your back straight, your core tightened, and the dumbbells in each hand hanging down in front of you.
Keeping your body steady, keeping your back straight, bend your hips and knees slightly and lean forward so that the dumbbells move down your legs until your arms are straight.
Keep your body steady, keep your core tight, and use your back muscles to bring your arms and elbows to pull the dumbbells up along your thighs toward your hips.
Pause at the apex of the movement to feel the contraction of the back muscles, then actively control the speed to slowly restore and feel the stretching of the back muscles.
Action 2: Pull down the elastic band (rope).
Hold the elastic band in the middle of the position, adjust your body position, sit on your knees (or choose a position that feels comfortable for you), keep your back straight, tighten your core, raise your arms, and hold both ends of the elastic band in each hand.
Keep your body steady, keep your back straight, and use your back muscles to bend your elbows and pull the elastic band towards your chest.
Stop at the apex of the movement, actively feel the contraction of the back muscles, and then control the speed to slowly restore and feel the stretching of the back muscles.
Movement 3: (elastic band) Seated rowing.
Fix the elastic band in a position about the same height as your chest, adjust your body position and sit down, bend your legs and knees, put your feet on the ground, keep your lower limbs stable, keep your back straight, your core tightened, your hands straight forward, and hold both ends of the elastic band with both hands.
Keep your body steady, keep your back straight, and use your back muscles to bring your arms and elbows to pull the elastic band toward your abdomen.
Pause at the apex of the action to feel the contraction of your back muscles, and then control the speed to slowly return.
Action 4: Stretch with face pulling.
Hold the elastic band high, adjust your body position facing the elastic band, keep your lower limbs stable with your feet open back and forth, your back straight, your core tightened, your arms straight forward and up, and hold both ends of the elastic band with both hands.
Keep your body steady, keep your back straight, and pull the elastic band with your arms and elbows bent towards your face.
The apex of the action stops for a while, and the contraction of the back of the shoulder and upper back is actively felt, and then the speed is slowly restored.
Try to move after getting familiar with the movement pattern, and focus on feeling the contraction and stretching of the target muscles during each movement, rather than imitating the performance, you can do each movement 15-20 times, rest for about 45 seconds between movements, and 3-5 sets each time.
Although it is said that when people reach middle age, it will become relatively difficult to maintain their figure, in addition to becoming fat, there will also be problems in posture, but this does not mean that we cannot change, as long as we carry out regular training, we can still maintain a straight posture and have a healthy posture.
Author: October Zhixing.