Bad posture is a common problem in today’s society
不良体态是当今社会的常见现象
Sitting at desks all day long and looking at your smartphone
长期伏案工作和看智能手机
Developed a poor posture for many people
造成很多人体态不良
but also a wrong workout or an
除此之外 错误的健身方式或者
Unbalanced training can lead to a bad posture
失衡的训练方式都会引起不良体态
with that you will destroy your strength gains and risk to injure your body
这些会破坏你的力量训练效果 增加身体受伤风险
if you do a lot of push exercises like bench presses
如果你平时主要做推力训练比如卧推 俯卧撑
Or push ups and too little exercises for your posterior chain
但是极少关注后链肌肉群
You are tightening your muscles that are already tight and
在训练时 你已经紧张的肌肉会更加紧张
muscles that are already weak have no chance to work against them
而弱肌肉群无法与之抗衡
This results in a forward head
结果会引起头部前倾
position slouching shoulders and around an upper back
溜肩和驼背
This is not only
这样不仅外形难看
about the horrible look it can also lead to neck pain and muscular imbalances
还会引起颈部疼痛和肌肉失衡
to avoid or to correct this we need
为了避免或纠正这个问题
to activate our muscles in the posterior chain and
我们需要激活后链肌肉群
stretch and relax the tight muscles in the anterior chain
拉伸 放松前方紧张的肌肉群
Minding the natural s curves
关注脊柱的自然曲线
of the spine is not the goal to achieve a complete straight back
不是为了练成完全垂直的后背
But to activate our weak and stretch to tight muscles
而是为了激活弱肌肉群 拉伸紧张的肌肉群
When you activate your weak muscles you should
在激活弱肌肉群时
aim for an extended spine and a wide
你需要注意拉伸脊柱 做大幅度运动
range of motion to work against tight and
以对抗紧张和
overused muscles
过度使用的肌肉
One of the best movements you can do
纠正体态最好的锻炼方式之一就是
for correcting your posture is the reverse plank bridge?
反向平板支撑
This exercise activates muscles like your middle trapezius
这种锻炼方式可以激活你的斜方肌中下束
Your rhomboids your erector spinae and your neck flexes
菱形肌 竖脊肌和颈部屈肌
While stretching your pecs your long head of the biceps your front,
同时还能拉伸胸肌 二头肌长头
deltoids and your neck extensors
三角肌前束和颈部伸肌
to do this exercise correctly
为了保证锻炼效果
You have to keep your arms straight pull
你需要保持手臂伸直
your shoulders back bring your shoulder blades together and tuck your chin
肩膀后拉 肩胛骨后缩 下颚收缩
Push your chest up as much
并尽可能将胸部推起来
as possible and extend your spine
伸长脊柱
You can do this exercise
做这个运动时
with different hand placements fingers pointing forward or backward
指尖方向可以朝前也可以朝后
If you place your hands
如果手部姿势是手指朝后
with fingers pointing backwards you will activate your external shoulder rotators
肩外旋肌会得到很好的激活
And this will result in a better shoulder stability
这能提高肩膀的稳定性
You also achieve a higher range
也把活动范围扩大到
of motion and the bed or stretching in your chest biceps and front delts
胸部二头肌和前三头肌
The next exercise is the arch off with the posterior tilted
下一个锻炼方式是盆骨弓起
pelvis it consists of three different movements
它有三个动作组成
The first one is the shoulder flexion
第一个动作是肩膀屈伸
This movement is very good to open up your shoulders
这个动作对打开肩膀非常有效
for example to improve your handstand and all other overhead exercises
比如在倒立和其他过顶运动时
Push your arms and your shoulder blades upwards
向上推你的手臂和肩胛骨
and try to raise your arms as high as possible
并尽量把手臂推高
Without bending them or arch your lower back
不要弯曲或弓起下背
The next part is the horizontal abduction
第二个动作是是水平外展
Here you also try to lift your arms as high as possible, but this time
这里你需要尽可能地抬升手臂 同时
you try to bring your shoulder blades together
打开你的肩胛骨
This will activate your rhomboids and your middle traps
它能激活你的菱形肌和中部斜方肌
The last part is about the shoulder extension
最后一个动作是肩膀拉伸
This will work better
它能比另外两个动作
against the tight front delts than the other two arm positions
更好地对抗紧张肌肉
In All three movements you tuck your
请注意 在这三个动作中 你都需要收紧下巴
chin and look to the ground
眼睛看地
This will activate your neck flexors and stretch your neck extensors
这样能激活你的颈部屈肌 拉伸颈部伸肌
You should also aim for an external rotation of your arms
你还要注意让手臂外旋
because this will work against the internal rotation of the tight muscles
因为这能对抗紧张肌肉内旋
The last key point for this exercise is the extension of your thoracic spine?
最后一个要点是胸椎伸展
Because this will activate your erectus bene
它能激活你的竖脊肌
The third and last exercise
第三 也就是最后一个改善方式
for improving your posture is any kind of rowing movements
是任意形式的划船运动
You can do body rows rows
你可以做自重划船
with the band seated cable rows or even dumbbell and barbell rows
或哑铃划船和杠铃划船
No matter, which kind you do don’t just move your arms
无论是哪种划船方式 都不要只动胳膊
It’s very important to keep your spine slightly extended
一定要保持脊柱微屈
pull your shoulders back and bring your shoulder blades together
肩膀往后 肩胛骨靠近
Avoid a rounded back and the forwarded head position
避免圆背和头部前倾
The key to improve your posture is to do it
改善体态的关键是
on a regular basis and not only for a few weeks
保持长期规律而不只是短暂的几周运动
Your daily posture fails will always
否则体态不会改善
remain the same or even get worse
甚至变得更差
So don’t limit the duration
所以 不要限制
of a training that improves strength coordination and mobility
提升力量协调性和灵活性的训练时间
You will also profit
你会受益于
from a functional full-body workout instead of an isolated
全身运动 而非孤立片面的训练模式
one-sided training program if you want to know
如果你想知道
how such a function of full body workout program feels
全身运动项目的运动体验
Just go to a website and try our workout programs
就来点开我们的网站尝试一下吧!
If you have further questions leave a comment, thanks Alex
更多问题请给我们留言 谢谢!

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