2种生活中需要的无设备背部运动

Your job: To make your posterior a priority, Wert says. In addition to getting up and moving around at least once every 60 minutes, it’s time to get back to basics with a few key bodyweight moves. The two exercises below will target the lats, lumbar and rhomboids, not to mention the spinal erector muscles that surround, stabilize and support the spine. The best part? No heavy weights are needed!

你的职责：要确保你的后背是重中之重，沃特说道。除了至少每60分钟站起来活动活动，也是时候进行一些关键的体重运动来回到基本状况了。以下两项运动旨在锻炼你的背阔肌、腰部和菱形肌，更别提还会锻炼围绕，稳定和支持脊柱的竖脊肌了。最好的部分？不需要任何重型设备！

Reverse Snow Angels

反向雪天使

How to: Position yourself face down on the ground with arms at your sides and palms facing down. Peel your shoulders and hands a few inches off the ground by pinching your scapula together and engaging your lats and rhomboids in your mid-back. Keeping your head facing down, in a slow, controlled motion, bring your arms up past your shoulders and up to your ears until your thumbs meet directly above your head . Then, bring your arms back to the starting position. The key here is keeping the arms straight and elbows locked through the entire movement to engage your lats and shoulders. Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.

如何做：脸朝下躺在地上，手臂放在身体两侧，手掌朝下。把你的肩胛骨夹在一起，调动背部中间部分的背阔肌和菱形肌以使肩膀和手离地几英尺。保持脸朝下的状态，控制着慢慢的抬起手臂超过肩膀，向上到达耳朵，直到手指直接接触到头顶上方。然后，慢慢的将手臂放回起点。这里的关键是整个运动过程中要保持手臂伸直，肘部锁定以调动你的背阔肌和肩部。每组5次，做3组，每组之间休息30-60秒。

Dolphin Kick

海豚式打腿

How to: Position yourself face down on a bench so that the crease of your hip is at the end of the bench. Your feet should be resting on the ground with your hands firmly engaged on the underside of the bench for support. Straighten out your legs while raising them up while engaging your abdominals, glutes, hips, and spinal erectors in your low back. Your toes should be pointed away from your body and above your head at the top of the movement. Hold this static position for 5 seconds by firmly engaging nearly every muscle in your body, before dropping the feet slightly below the bench and contracting again for 4 additional reps. Repeat for 3 sets of 5 reps, with 30-60 seconds of rest between sets.

如何做：在长椅上脸向下躺着，这样你臀部的褶皱就会在长椅的末端。你的双脚应该放在地面上，双手紧紧的放在长椅下以供支撑。拉直双腿，调动自己腹部、臀大肌、臀部和背部下方的竖脊肌，抬高双腿。前面的运动中，你的脚趾指向应该远离你的身体，超过头顶。通过紧紧的调动几乎身体中的每一块肌肉，在双脚略低于长椅前保持这一静态姿势5秒，之后收回动作，再做四次。每组5次，做3组，每组之间休息30-60秒。