The Ways Of Building A Better Body
Nov 25, 2022
Smart Health Watch
As training, using a smart watch to keep track of your physical health is necessary.There you can have a look of BP doctor watch.
This is not surprising if you tend to focus on the muscles in the front of your body (muscles in the front of your body). They look like what you see in the mirror! Whether it's doing sit-ups, push-ups, biceps flexes or leg stretches, most of us love working out our "beach muscles" because it's easy to see the results.
These are all good exercises, but they leave out the back muscles (the muscles at the back of the body). Focusing too much on the anterior muscles can lead to compression of the posterior muscles, resulting in muscle imbalance. To make matters worse, our world includes sitting, typing and driving -- activities that add strain to the front of the body and exacerbate problems like hunchbacks. This muscle imbalance can also lead to back pain, knee and neck injuries -- and even a bulging abdomen.
So what do we do? It's time to make friends with those you left behind. Working the muscles in your lower back not only helps prevent injuries, it also helps strengthen your core muscles and improve your posture -- benefits that can make you look slimmer and slimmer.
Here are some exercises I do regularly to support my hips. Do 4 sets of 10-20 reps (depending on your fitness level) twice a week for at least 6 weeks.
1.TRX Rear Row (Enhanced rear row)
- If you don't have a TRX shoulder strap, you can practice standing up straight by tying it to something sturdy. Grab the handle and pull your abs toward your spine, leaning back 45 degrees. Keeping your body straight, pull your body forward and up, with your shoulder blades together. Slowly relax and repeat.
2. Stiff dumbbell leg lifts (strengthen glutes and hamstrings)
- If you don't have dumbbells, use a water bottle or kettle instead. Hold a dumbbell in each hand and stand with your feet some distance from your hips, knees slightly bent. Pull your abs toward your spine, bending slowly forward from your hips, and lower the dumbbells to the floor. Keep your back straight and eyes up throughout the exercise. Squeeze your gluteus maximus and hamstrings and get up and start again.
3. Lying dumbbell triceps stretch (strengthen triceps)
- Take a pair of dumbbells and lie flat on the floor with your back flat, knees bent and abdominal muscles contracted toward your spine. Straighten your arms and move the dumbbells toward the ceiling (keeping your elbows slightly bent to avoid overstretching), then bend your elbows and lower the dumbbells overhead to the floor. Squeeze the triceps and press the dumbbells towards the ceiling.
4. Dolphin Stretch (Back Strengthening)
- Lie face down on a bench or mat (on the floor) with your chin resting on your hands or holding the bench with your legs outstretched. Squeeze your hips and lift your legs about 6 inches using your back muscles and hips. Start slowly and repeat.
5. Gluteal bridge (strengthens gluteus maximus and thighs)
- Lie on your back, bend your knees, feet and legs away from hips. Pull your abs toward your spine, squeeze your hips and thighs, and pull your hips toward the ceiling. Keep your hips flat and don't arch your back. Hold for a few seconds, then lower slowly and repeat.
In order to achieve the desired results of these exercises, you can use our BP doctor watch to record your exercise schedule and physical condition.