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 spinal¹ erector muscles that surround, stabilize² and support the spine³. 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 crease⁴ of your hip⁵ 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, hips⁶, and spinal erectors in your low back. Your toes should be pointed⁷ 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。

1 spinal   

adj.针的，尖刺的，尖刺状突起的；adj.脊骨的，脊髓的

参考例句：

• After three days in Japan,the spinal column becomes extraordinarily flexible.在日本三天，就已经使脊椎骨变得富有弹性了。
• Your spinal column is made up of 24 movable vertebrae.你的脊柱由24个活动的脊椎骨构成。

2 stabilize   

vt.（使）稳定，使稳固，使稳定平衡；vi.稳定

参考例句：

• They are eager to stabilize currencies.他们急于稳定货币。
• His blood pressure tended to stabilize.他的血压趋向稳定。

3 spine   

n.脊柱，脊椎；(动植物的)刺；书脊

参考例句：

• He broke his spine in a fall from a horse.他从马上跌下摔断了脊梁骨。
• His spine developed a slight curve.他的脊柱有点弯曲。

4 crease   

n.折缝，褶痕，皱褶；v.(使)起皱

参考例句：

• Does artificial silk crease more easily than natural silk?人造丝比天然丝更易起皱吗？
• Please don't crease the blouse when you pack it.包装时请不要将衬衫弄皱了。

5 hip   

n.臀部，髋；屋脊

参考例句：

• The thigh bone is connected to the hip bone.股骨连着髋骨。
• The new coats blouse gracefully above the hip line.新外套在臀围线上优美地打着褶皱。

6 hips   

abbr.high impact polystyrene 高冲击强度聚苯乙烯，耐冲性聚苯乙烯n.臀部( hip的名词复数 )；[建筑学]屋脊；臀围（尺寸）；臀部…的

参考例句：

• She stood with her hands on her hips. 她双手叉腰站着。
• They wiggled their hips to the sound of pop music. 他们随着流行音乐的声音摇晃着臀部。 来自《简明英汉词典》

7 pointed   

adj.尖的，直截了当的

参考例句：

• He gave me a very sharp pointed pencil.他给我一支削得非常尖的铅笔。
• She wished to show Mrs.John Dashwood by this pointed invitation to her brother.她想通过对达茨伍德夫人提出直截了当的邀请向她的哥哥表示出来。