Correct rhombus stretching method

The rhombus muscle is rhombus, located deep in the middle of the trapezoid muscle. Of course, the rhombus muscle also has many functions, such as pulling the shoulder blades and moving them inwardly above. After we finish fitness, stretching the rhombus muscle is very important. So, what is the method of stretching the rhombus muscle? Let's take you to learn how to stretch the rhombus muscle. Let's take a look!

　　Rhombus muscle stretching method (62 muscle stretching courses, teach you how to stretch the rhombus muscle)

　　1. Lie flat on a yoga mat, cushion the foam roller under the upper back, cross the arms in front of your chest, lift the shoulders as much as possible Stretch the upper back and middle back. This is the starting position of the action.

2. Lift your hips off the ground and concentrate your body weight on the foam roller. The body shifts to one side, roll the foam roller between the upper back and middle back 15-20 times, pay attention to putting pressure in the most tense position. Then change to the other side to repeat the above movement.

tip: After a person finishes fitness, stretching muscles is very important. If he does not know how to stretch, he is prone to injury. Therefore, in addition to how to stretch the rhombus muscles, he also needs to know how to stretch the muscles of the body. Fitness must be learned 62 muscle stretch 》

　　　The training method of rhombus muscles

　　1. Sitting on a stool, stretch your legs forward, bend your knees slightly, press your soles against the pedal in front, stretch your arms naturally, relax your shoulder joints, and bend your upper body forward.

　　(2) The back muscles are contracted and used force, so that your arms bend elbows are pulled close to your chest and abdomen, the shoulder blades are closer to the spine, tighten the back muscles, stay for 1-2 seconds, return along the original route, fully extend the back muscles, and then continue!

　　2. Dumbbells and birds are bent back

　　(1) Dumbbells bent over Bird movements: naturally separate your feet and shoulders as wide as your shoulders, your knees bend slightly. Bend over, bend your arms slightly, hold the dumbbells with both hands.

　　(2) Focus on your mind, pay attention to the force of your back (scapula recovery), keep your arms bent, pull up the dumbbells upward to keep your upper arm and back level. Clamify your shoulder blades for 2 seconds, and return slowly under the control of back force.

　　National team rehabilitator explanation: 62 muscle stretching

　　Level scapula, lats

　　Less 2: Lean scapula, sternocleidomastoid muscle

　　Less Time 3: Head clamp muscle, neck clamp muscle, suboccipital muscle group

　　　　　　　　　　　　　　　　　　　　　　　　　　　　　Advanced 4: Medium and superior trapezius muscle, rhomboid muscle

　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　� The muscles, piriformis

　　　　　　　　　　　　　　　　　　　　　　　　　　　　　 12: serrata anterior, interstitial muscle, interspinous muscle

　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　 serrata anterior, interstitial muscle, interspinous muscle

　　　　　　　　　　　　　　　　　　　　　　　　　　　　　 serrata anterior muscle, interstitial muscle

　　　　　　　　　　　　　　　　　　　　　　　　　 serrata anterior muscle, interstitial muscle

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