Both hands put alternately in the front, makes the reciprocal motion take the waist as the pivot. Each time the stop, the upper body and the thigh plane maintains at 30~95 degrees for suitable. If maintains for a long time “the anteversion” the posture, the shoulder blade will turn “eight” the character gradually by “one” the character, will cause the human to contain the chest directly to be humpbacked. This is not most fearful, what is most fearful will be on back's muscle group (mainly includes musculus rhomboideus, vertical stroke musculus spinalis as well as back expands myo- three parts) also will therefore become delicate. Will lose muscle's protection, human body's support - - spinal column will be quite also frail, cannot withstand any external force. Therefore, “the anteversion race” the exercise key is lets the dorsal muscle group becomes strong powerful.
The man US back plan captures one: The sitting posture rows a boat
Exercises the myo- group: Musculus rhomboideus. This movement needs certain intensity, after may let the shoulder, the muscle becomes plentiful powerful, makes the distortion the shoulder blade to restore the home position.
Preparation movement: Sits well in rows a boat machine on, the upper body maintains vertical, the tight waist, throws out the chest, receives the abdomen.
Acts the main point: Sinks the shoulder, about causes the shoulder blade maintains in the identical horizontal plane, the double elbow clings two ribs to draw backward rows a boat machine, assumes 90 degrees stops until the upper arm and the small arm, so relapse.
Working load: Each time 3 groups, each group of 8~12.
Reminder: Completes this movement the key is in the forcibly process maintains the waist nervous state, like this can let the strength concentrate balanced on the musculus rhomboideus.
The man US back plan captures two: The sitting posture boldly thrusts forward
Exercises the myo- group: Vertical musculus spinalis. Although this movement the physiological load of exercise is not big, but may prevent the back pain effectively.
Preparation movement: Sits well in boldly thrusts forward machine on, the waist clings seat back cushion's convex, adjusts the motive axle to the neck next 30 centimeters about.
Acts the main point: Both hands put alternately in the front, makes the reciprocal motion take the waist as the pivot. Each time the stop, the upper body and the thigh plane maintains at 30~95 degrees for suitable.
Working load: Each time 3 groups, each group of 8~12.
Reminder: When makes this group of movements, must the both legs effort maintain the torso not to rock. Moreover, the motive axle position is not suitable too approaches the pate, otherwise easy to damage the cervical vertebra muscle.
