Is the sulcus dorsalis natural? Friends who exercise regularly will have wrinkles on their backs. The girls in the back ditch are very good-looking, just look at their temperament. Then how can their backs be beautiful? Let's come with me and see if the sulcus is natural. I hope it works for you!
Is the sulcus dorsalis natural? Is the dorsal sulcus born every day?
Ditch may be born or formed through acquired exercise, but it is not easy to make it sexy, and it needs long-term persistence to achieve the effect.
Dorsal sulcus refers to the gentle sulcus formed between the spine and the skin on both sides. The more developed the bilateral dorsal muscles are, the more obvious the dorsal sulcus is. Some people are born with it, but they can also practice it through the exercise the day after tomorrow. This kind of ditch can not only make a woman's figure look slender and attractive, but also make the sexy index rub up whether wearing a dress, a halter top or a swimsuit.
Dorsal sulcus alias: Ren Mei sulcus and spinal sulcus. It is a gentle gully formed by the spine and the skin on both sides. The more developed the bilateral dorsal muscles are, the more obvious the dorsal sulcus is. Some people are born with it, of course, they can also practice after exercise. The perfect groove should be soft lines and smooth and delicate skin. Walking with chest held high and back stretching exercise can increase the tightness of back muscles and make spinal sulcus more beautiful.
How to practice the back groove
First, pull your arms.
1. First, keep your feet apart and stand.
2. Then take two dumbbells in each hand, open them, raise your hands and bend your elbows.
3. Then keep your back straight and your arms on your legs.
4. At this time, let your arm start to lift, then put it down and return to its original state. Do this group of actions 20 times every morning and evening.
Second, elastic rowing.
1. Take an elastic rope, whether you step on it or fix it on the instrument. Even outdoor tree trunks, stair handrails and chairs can be placed back and forth like rowing.
2. The lifting action of a rope can train the middle bundle and rhomboid muscle of trapezius muscle above our back. In order to stretch or stretch the muscles of the body, the flexibility of the body is strengthened and relaxed.
Third, Superman.
1. First, lie face down on the ground.
2. Then straighten your feet and let your hands hold a dumbbell.
3. Then let your feet tilt off the ground as much as possible, and your arms should also leave the ground.
4. Let the hand holding the dumbbell push forward to the maximum.
5. Hold for a few seconds and then come back. Repeat this action 10 times.
Fourth, Xiao
1, in a completely relaxed state, lie on the yoga mat and straighten your hands and feet.
2. Slowly lift your arms and legs off the mat while inhaling. Keep lifting gently, and then slowly lower it as you breathe.
Five, half arch back exercises
1. First, let each hand hold a dumbbell, with the left foot in front and the right foot behind, in a lunge position.
2. Then grab the dumbbell and lean forward, keeping the height shoulder height.
3. Then let your body go forward, lift your left foot and stand upright on the ground with your right foot. Bend your right arm over your raised left foot and keep your upper body upright.
4. After completing the action on one side, practice on the other side and repeat this action 20 times a day.
Sixth, pull hard
1, hard drawing is a kind of weight training, the biggest advantage is to train erector spinae in the back. Adjusting the back muscle amplitude to make the back sulcus present the most natural amplitude is the standard of sexiness.
2. This training method can integrate the muscle movements from the back to the hips and then to the joints of lower limbs. Practicing more at ordinary times can also make your back straighter.
Seven, gluteal bridge
1, bend your knees on your back, and the distance between your feet is greater than the shoulder width.
2. Relax your arms on both sides of your body, push your hips up and use your shoulders as a support point.
3. Keep your knees in a straight line from your hips to your shoulders, pause a little and then slowly move down to restore your supine posture.
Is dorsal sulcus natural? What is dorsal sulcus?
Generally speaking, there is a gap in the middle of our back, which is formed by the spine and the muscles on both sides of the spine. Technically speaking, it is our spinal sulcus, which is the visual aesthetic feeling that we are located in the developed erector spinae on both sides of the spine and form a sulcus with the spine visually. No back groove is not beautiful, and a beautiful back must have a back groove (of course, there must be no acne). The back ditch can make girls' bodies more perfect and sexy, especially when all kinds of dresses are piled up at the end of the year. At this time, the back ditch with backless clothes is even more amazing.
How to correct the absence of dorsal sulcus
Contrary to the ditch, it is hunchback, so we must first refuse hunchback, refuse to be fat, and refuse hunchback. The fat is too thick, and the whole back is flat without grooves; Not to mention hunchback, a killer with a good figure. Is that enough? Far from it. The dorsal sulcus is formed by developed erector spinae and spine, so the perfect dorsal sulcus needs the support of developed dorsal muscles, especially erector spinae. To sum up, if you want a perfect back sulcus, you should not only reduce body fat, improve your posture, but also exercise your back muscles. Reducing body fat is the key, so daily aerobic training must not be forgotten. Here is a simple method, starting from both ends of the stomach, lie prone, straighten your arms and legs, lift your arms and legs off the ground at the same time when inhaling, and stop breathing for a while. (Three groups, each group 15, with a break of 25 seconds between groups)
How to shape the groove with much fat on the back?
High-position pull-down is suitable for people with more back fat, which can eliminate the fat in the middle of the back and quickly show the sexy back groove. This training method needs the help of the gym pull-down equipment. First, sit down with your feet on the ground, adjust the crib to press your knees and keep it stable. Hold the barbell inward in the palm of your hand, and the distance between your hands is shoulder width; Pull down the bar from the extended position to the chest, tighten the back muscles and keep the elbows close to the body; Arch your back slightly, hold your chest out, lift your chin, and keep your abdomen and lower back tense. When the bar is pulled down above your chest, the shoulder blades on both sides gather together to clamp and squeeze the latissimus dorsi. Use the tension of your back muscles to control the bar to pull down for about 2 seconds, then the bar will recover in a controlled way, and then stop for about 2 seconds when the arm is straightened at the highest point. Every time you exercise, you should feel the full extension of your arms and the stretching of latissimus dorsi. Try to avoid using only two arms when pulling down, and pay full attention to the contraction and extension of back muscles. Stretching is very important, it helps to increase the inner muscle group of the upper back and the muscle mass of the middle back.
How to exercise if you can't see the sulcus?
Dumbbell bending leg hard pull, hard pull is also a good way to practice back groove, it is a kind of weight-bearing training, which can strengthen your erector spinae, but the intensity is relatively strong, so it is recommended to practice after you have a certain fitness foundation. Traditional hard-pull training is to use barbells, but girls can reduce their strength and replace them with dumbbells with heavier weights. First, stand with your feet in a figure of eight, and put the barbell in front of you; Bend your knees and bend over, hold the barbell with both hands, and the grip distance is about shoulder width; Raise your head slightly, hold your chest out, tighten your back, tilt your hips, lean forward about 45 degrees, exert strength on your leg muscles, stretch your knees and lift dumbbells. When reaching the highest point, open your shoulders as far as possible, hold your head high and hold your chest, and pause for 3 seconds; Bend your knees slowly and restore. When lifting dumbbells, you can't include chest, bow and waist. When looking up, the back should be tightened, and the upper body should always be in a state of tension, otherwise it is easy to damage the lumbar spine. Don't lean back when lifting dumbbells to the extreme. Always keep your mind on your back.
How to shape the back sulcus at home
The back training method of tension rope, if you like to practice at home, you can exercise your back through tension rope: fix the tension rope in a lower position, sit flat on the ground, lean forward slightly, and slightly contain your chest; Hold the handle with both hands, straighten your arms forward and inhale; Shrink the scapula when exhaling; Both arms are pulled back at the same time, and the arms are attached to the sides of the body, showing a chest posture. Inhalation decreases. This action can be done in two ways. Shoulder joints can be stretched and tightened on both sides of the body, which can exercise back muscles. Do not fix the tension rope too high. When you sit flat on the ground, fix the tension rope in a position parallel to the center of your foot.