People today sit still for long hours without paying attention to their sitting posture and gradually develop body image problems. We can find that many people are used to shrugging their shoulders, leaning their necks forward, deforming their spines and hunching their backs, and such an image will make you lose your temperament, look short and fail to create a good impression. To improve this body posture, we need to consciously correct our sitting posture, but we also need to strengthen the training of shoulder and back muscles.

In people who lack exercise for a long time, the shoulder muscles will degenerate and the body will form a memory when the body gets used to a certain posture. Strengthening the shoulder and back muscle groups will allow the muscle tissue to grow back and act as a stretch hold, giving you an upright posture.

How to train your shoulders and back scientifically? Pay attention to these points.

Point 1. Before shoulder training, we should perform a set of warm-up movements to activate the shoulder and back muscle groups so that we can find the feeling of shoulder and back training faster, and then arrange formal training.

Point 2: When training the back and shoulders, it is important to note that the back muscles are a large muscle group and can be trained with larger weights, while the shoulder deltoids are a small muscle group and cannot be trained with large weights like the back muscles.

Point 3: When training, we should pay attention to the power of the target muscle group, not to complete the movement and exercise, so as to improve the fitness effect.

Point 4, the combination of work and rest is very important, the target muscle groups can not exercise frequently every day, generally after training to rest for about 3 days, muscle tissue repair before the second round of training, so that the efficiency of muscle gain will be enhanced.

Point 5, the shoulder and back muscle groups are connected together, in the training arrangement, we can first carry out the training of the back muscle, and then carry out the training of the shoulder muscle groups.

So how do you start shoulder and back training for people who don't usually go to the gym?

Fitness does not necessarily mean going to the gym, we can buy a pair of dumbbells and a bar to train at home. 2-3 training sessions a week will improve the problem of shrugging and slouching shoulders, making you a walking clothes rack.

Here's a set of shoulder and back training exercises to learn the standard trajectory of the movements and activate the shoulder muscles effectively, you can complete the training at home and help you shape your shoulders and back.

Action 1: Pull-ups

Exercise the back muscles, 8-12 times per group, do 4 groups

Action 2: Dumbbell rowing with one arm

Exercise back muscles, 8-12 times per group, do 4 sets

Action 3、Dumbbell hard pull

Exercise the back muscles, 8-12 times per group, do 4 groups

Action 4、Dumbbell sitting push-up

Exercise shoulder muscles, 8-12 times per group, do 4 sets

Action 5、Standing dumbbell side planks

Exercise shoulder muscles, each group 8-12 times, do 4 sets

Action 6、Dumbbell flying bird

Exercise shoulder muscles, 8-12 times per group, do 4 sets