How to straighten your back, how to make your back straight

Hunchback is a relatively common phenomenon, and most diseases are not caused by diseases, but long-term bad posture, so correcting hunchback should also start from correcting posture.

First, learn the essentials of proper posture. You can use the ballet body training method, the heels are together, and the feet are 180 degrees outward, forming a "one" shape. The easiest way to correct a hunchback is to stand with your back against a wall, which is a daily training for fashion models.

In short, as long as the center of gravity is at the heel position, the hunchback can be corrected. You can also put the front foot high, such as stepping on a book (thickness of more than 20 mm) on the sole of your foot, and often doing such standing exercises can gradually correct the hunchback, which is also a new method of dance body training, which is based on science.

Second, use shape-correcting shoes. Body correction shoes are also called body training shoes, this kind of shoes are high in front and low in the back, and the method of correcting the hunchback of the front foot pad is the same as the aforementioned method of correcting the hunchback, and the principle of correcting the hunchback is the same, but this method is simpler, more life-oriented and regular, and is convenient for long-term persistence. Such shoes are very common in foreign countries, known as "earth shoes" in Europe and the United States, and "** fitness shoes" in Hong Kong.

In addition, you can try to do the right stretch when sleeping: lie on your back, feet shoulder-width apart, knees bent together, hands raised above your head, palms facing each other upwards or inwards. It doesn't matter if you don't have your arms straight at first, the longer you keep it, the better the results.

Zhengzhiben stretching can effectively correct the posture of the neck and shoulder back, and has a significant effect on cervical spondylosis and hunchback, significantly optimizing the neck and shoulder lines and elongating the neck.

Back to the wall. A few more books on your head.

Keep it on for a while.

Sleep on a plank bed with your head back and hands behind for a while.

Stand against the wall for an hour every day!

You're lying on top of you, and I'm lying on top of you, and I'm straightening you.

Stand against the wall for an hour every day! Throw the pillow away.

You can buy that kind of back orthopedic strap! When I was a kid, I used to see commercials on TV! But even if you buy it, you don't have self-control, feel uncomfortable or rotten, and it's useless to bring it once a week!

But if you have that kind of self-control, you can not buy it, as long as you remember to always remember to keep your waist straight! Foreign objects are always subsidies.

This has a lot to do with sleeping positions, don't sleep on pillows. Don't sleep on your side, lie down. Of course, you should also pay attention to straightening your waist.

Upstairs, the back is good for people who are too thin, just like I want to carry a hunchback, you have to practice in the future, raise your chest and raise your head every day, can't bend over, how ugly it is, practice more, by the way, let people urge you, as long as you see a hunchback, let others pat your back and give you a reminder. Come on, you will succeed!

This question depends first and foremost on whether you have a persistent heart! Because it's tiring、、、 it's best to find someone close to you to help you adjust to the standard, and you're both satisfied; Then do group exercises, from short to long, Remember: Shape is very important、、、 set until your body feels tired, and then take a break and practice again; It is not realistic to solve it in the short term, and then let all the people around you supervise you, and always remind you, you also have to remind them to supervise you、、、 hope to adopt, I wish you a straight back as soon as possible, absolutely original.

Pay attention to the following actions:

Pay attention to the posture of the body, whether standing or walking, the chest is naturally straight, and the shoulders are naturally stretched back.

Sit with your spine straight.

Don't look down too much when reading and writing, and don't lie on the table, it's best to sleep on a hard bed so that your spine remains straight while you sleep.

Guidance: Do corrective gymnastics on the basis of a comprehensive workout. There are many types of corrective gymnastics, from various forms of freehand exercises to corrective exercises using various sports equipment. Correction of hunchback is mainly based on strengthening the back muscles, straightening the torso, and expanding the ribcage.

I have one, borrow you to wear it.

How can I make my back straight, otherwise it will not be good for the fetus.

I'm 53 years old, can I still carry my back straight? If you do it consistently, for as long as you do it in a day.

Stand against the wall for 20 minutes every day with your feet together and your shoulders open.

Stand against the wall for 10 minutes a day.

Be sure to stand up straight.

It definitely works.

As long as you usually consciously correct it, you can raise your head and chest, and you will slowly recover.

This question depends first and foremost on whether you have a persistent heart! Because it's tiring 、、、

It's best to find someone close to you to help you adjust to the standard, and you are both satisfied; Then do group exercises, from short to long, Remember: Shape is very important、、、 set until your body feels tired, and then take a break and practice again;

It's not realistic to solve it in the short term, and then let all the people around you supervise you, and remind you all the time, and you have to remind them to supervise your 、、、 at all times

Usually pay attention to walking posture and posture!

Sleep on a hard bed, no pillows, although there is some pain when you fall asleep, as long as you persevere, I think it will be much better than now!

This is very important with the usual habits, such as eating or having leisure time, you can take some time to stand against the wall for a while, I want to turn off my phone, watch TV for a while, anything. Slowly you will find that it is corrected.

Stand against the wall for 10 minutes a day, with your back straight.

Insist on bending your legs, raising your upper arms, and stretching your back every day to keep your back straight and imaged.

There are a few suggestions, you can refer to them.

You can't eat too much before the gym, but you can't eat on an empty stomach, you can eat bananas and milk, and you can exercise 40 minutes to an hour after eating, and the diet is very important, and the muscles also need nutrition to grow, so you have to eat reasonably! Here are some suggestions for you, if you want to get shaped, you can't eat fatty things, try to minimize the intake of animal oil and beer, I coach don't put oil in stir-frying, eat more lean beef and chicken breast! The most important thing is vegetables and fruits, because you will lose a lot of vitamins and calcium when you sweat a lot, so even if you supplement, I don't recommend that you start with some supplements such as protein powder.

1. Warm-up exercise for about 15 minutes, which can make the body sweat slightly.

2 Strength Exercise Week: Target Muscles: Action: Number of Sets: Number of Sets: X Sets.

Monday, Target Muscles: Chest, Movements: Plank Dumbbell Bird 6 sets x 10, Plank Dumbbell Bench Press 5 sets x12 pcs, Push-ups: 6 sets x exhaustion.

Tuesday, Target Muscles: Back, Movements: 7 sets x 12 single-arm dumbbell rows, 5 sets x12 bent dumbbell rows, and 6 sets x 12 deadlifts.

Wednesday, target muscles: shoulder, movement: dumbbell press 5 sets x 10, bent bird 5 sets x 10, one-arm dumbbell front raise: 5 sets x 12, upright row: 5 sets x 12.

Thursday, target muscles: humeral 2 humeral 3, movements: dumbbell alternate curl 3 sets x 8, concentrated curl 3 sets x8, chest single arm curl 3 sets x 12, narrow bench press 3 sets x 8, single arm neck back arm flexion and extension 3 sets x 8, back arm flexion and extension 2 sets x 12.

Friday, target muscles: legs, movements: scissor squat 3 sets x 10, straight waist kneeling 4 sets x 10 pieces, frog jump 2 sets x 30, high leg raise 3 sets x 120, supine hip lift 3 sets x 30.

Saturday (single), target muscles: chest, waist and abdomen, movements: parallel bars arm flexion and extension 2 groups x exhaustion, push-ups 3 groups x exhaustion, flat dumbbell flying bird 3 groups x 10 pieces, flat dumbbell bench press 3 sets x 12 pcs, crunch 2 sets x exhaustion, waist turn 2 sets x 40 pcs, crunch flank 2 sets x exhaustion, bell body side flexion 3 sets x 12 pcs.

Saturday (double), target muscles: back waist and abdomen, movements: pull-ups 2 sets x exhaustion, single-arm dumbbell rows 3 sets x 10, bent dumbbell rows 3 sets x 10, straight leg deadlifts 3 sets x 12 pieces, crunches 2 sets x exhaustion, waist turn 2 sets x 40 pieces, curl flank 2 sets x exhaustion, bell body lateral flexion 3 sets x 12 pcs.

On Sundays, rest or run Jogging for 20 minutes, brisk running for 5 minutes, jogging for 15 minutes, brisk running for 5 minutes, jogging for 15 minutes.

I wish you a happy and speedy success, if you still have fitness questions, you can ask or ask this coach to answer.

Do more push-ups and pull-ups.

It's not much use to stand on the wall for 15 minutes every night, and remind yourself at any time when you walk.