2種生活中需要的無設備背部運動
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!
你的職責：要確保你的後背是重中之重，沃特說道。除了至少每60分鐘站起來活動活動，也是時候進行一些關鍵的體重運動來回到基本狀況了。以下兩項運動旨在鍛鍊你的背闊肌、腰部和菱形肌，更別提還會鍛鍊圍繞，穩定和支持脊柱的豎脊肌了。最好的部分？不需要任何重型設備！
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：臉朝下躺在地上，手臂放在身體兩側，手掌朝下。把你的肩胛骨夾在一起，調動背部中間部分的背闊肌和菱形肌以使肩膀和手離地幾英尺。保持臉朝下的狀態，控制着慢慢的擡起手臂超過肩膀，向上到達耳朵，直到手指直接接觸到頭頂上方。然後，慢慢的將手臂放回起點。這裏的關鍵是整個運動過程中要保持手臂伸直，肘部鎖定以調動你的背闊肌和肩部。每組5次，做3組，每組之間休息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：在長椅上臉向下躺着，這樣你臀部的褶皺就會在長椅的末端。你的雙腳應該放在地面上，雙手緊緊的放在長椅下以供支撐。拉直雙腿，調動自己腹部、臀大肌、臀部和背部下方的豎脊肌，擡高雙腿。前面的運動中，你的腳趾指向應該遠離你的身體，超過頭頂。通過緊緊的調動幾乎身體中的每一塊肌肉，在雙腳略低於長椅前保持這一靜態姿勢5秒，之後收回動作，再做四次。每組5次，做3組，每組之間休息30-60秒。
