【练习技巧】常被忽略后弯的重要因素之一

There are several SUPER important factors that people often overlook when it comes to backbends. The role of the thoracic spine is one of them, so this post will focus on increasing active upper back flexibility! 

在后弯的时候，人们常常忽略几个非常重要的因素。胸椎的作用就是其中之一，本篇文章将重点介绍激活增强上背部的柔韧性的练习。 

Due to the natural curve of the lumbar spine, the low back is a little too eager to jump in when it comes to backbending.  While it's not 'bad' to use your low back, things get complicated when your low back is doing the work  for all the other body parts that should equally be contributing to your backbend (i.e. glutes, hips, shoulders, etc). 

由于腰椎的自然曲线，当涉及到后弯时，下背部有点急于介入其中。虽然使用下背部并不是 '坏事'，但当你的下腰部与其他部位（如臀、髋、肩等）应同均等地为你的后弯做贡献时， 事情就变得复杂了

In order to access the thoracic spine in a backbend, you need a lot of STRENGTH in the muscles of the upper back and shoulders. When doing these exercises, you shouldn't be feeling much happening in your low back. If you do, that's a sign that you need to focus a bit more on your form. Recording yourself to see what each exercise looks like is helpful.  

为了在后弯中启动胸椎，你上背部和肩部肌肉需要很多力量。当做这些练习时，你不应该感觉到你的腰部在参与。如果你感觉有，则是你需要更多关注你的体式形态的一个信号。拍录自己每次练习的样子，将很有帮助。 

Several of these exercises are designed to put your body in a position where you can't cheat with your low back. Because of this, it might feel like you don't have much range of motion when you do them, and that's FINE. Just focus on feeling the muscle activation in your upper back & shoulders. 

视频中的几项练习是为了让你的身体处于一个不能用腰部代偿的位置。正因为如此，当你做这些练习时，可能会觉得自己的运动范围不大，如此甚好，你只需专注于感知启动你上背部与肩部的肌肉。