3 exercices (géniaux) pour réduire la BOSSE DE BISON !👍

Hello everyone, I find you directly on the carpet for exercises of reinforcement of the top of the back for the hypersyphosis of the upper dorsal or also called bison bump. Of course, we will see the difference in other videos between the bison bump and the hypersyphosis of the dorsal, but I know that this is a subject that worries a lot of people, a lot of you. You have a complete program step by step, you have a summary book of all the exercises, so you don't have to worry about selecting a video here, a video there, you already have the complete program. You have the complete program and you have the program if you want only volume 1 or volume 2 if you have already done volume 1, I put all the links in the description. And we're off for a new video. 3 correction exercises for the hypersyphosis of the upper dorsal. If you want you can take weights, you adapt according to your shape and your physical abilities. I'm going to take small weights of 1 kg to show you the exercise quietly. So we're going to sit on our backs, we bend our legs and we place our back well. You are going to slightly reverse the pelvis and in fact you are going to try to contract the abs a little bit to stick the back to the ground. Once you've done that, you try to stretch your back as much as possible. These exercises are of course in addition to the other exercises to do. You will see you have lots of videos on the playlist and in the program it is really detailed what you have to do first, second, third, so don't worry. So the little weights, what are we going to do with them? We will first do a little exercise simply by lifting here and we will simply go to the back. You will not necessarily touch the ground because it can hurt you, but you will go as far back as possible. The fact of putting your arms back, you will see it lengthens the neck. You don't have to do it like that, you really have to try to lengthen, but in that direction. So by returning the chin and by lengthening the spine and you will see that this exercise, suddenly, it lengthens and it completely flattens the spine which is too busy. And so there we are going to stretch in the other direction, so it is really to strengthen and correct this hypersyphosis dorsal or biceps. Let's go for the exercises. So we are like that and we are going to do 20 repetitions, we breathe in and out, we go down slowly, we lengthen the neck. Once we are at the maximum, we feel that we can no longer, we go back up and we're off again. Come on, let's go. 2, 3, 4, we breathe in and out by coming back, we breathe in, we stretch the arms back. We breathe in, we come back. Do not forget to contract the abs well while you go down so as not to have the bottom of the back that takes off the ground. So you see, we work the whole back and even the abs. We go back in the navel and we put the bottom of the back on the ground. We are not like that by doing the exercise, we are well, well retroversed at the pelvis. We try not to go too fast, we try to feel the movement well, to do it well, to do it well. We think about everything and you will see already, even with weights of 1 kg, we are already not bad on 20 repetitions. So if you follow my videos, you always know that I forget the counts because I explain the exercises to you at the same time so that the video does not last too long. Because I know, there are many of you who tell me that I talk too much, but I can't help but explain to do the exercise well. So sorry, we may do it a little longer, but it's for your own good. And it will correct the top of the back, you will see the shoulders back. It also stretches well at the level of the shoulder blades. And we do not forget to enter the chin, to enter the belly and to be genné, genné, genné, genné. So we come back up, we turn here like that and we will do on the side like that, as if we were trying to imitate a cactus. So we release here like that, then we release the arm from the ground, we do not release totally like that, but it is to show you the movement. And then we come back here, close the arms. So we shock the weights a little bit and we will come back here in opening. Always the same principle, we enter the navel well, we enter the chin well and we breathe in. What may seem paradoxical, but we breathe in while we do this movement and we exhale while we come back here. So let's go for 20 times, we breathe in and we exhale, we come back. We breathe in, we focus, we are really in the movement, we do not think about anything else. We think about returning his neck, his navel, we have the back flat on the ground, we do not hurt the back at the same time. And we force well on the shoulders, the top of the back to correct his problem of hypersyphosis at the top of the back, which can be painful or simply unaesthetic. In any case, this exercise will help you, as well as all the other exercises. If you are too exhausted, you can always put a small book under the skull. Try to adapt every time, you always have to do it regularly, progressively. Ok, well, I think we are at 20, so we come back quietly here and we come back the elbows along the body. We are going to do one last exercise and of course you are going to do this video again three times to do three circuits and strengthen the top of the back. Already normally you must feel that it heats up a little bit in the middle of the back, the shoulder blades, a little bit of the neck and it completely corrects this blister. We're just going to start by pulling up and then we're going to let go of one and we're going to alternate. Hop, come on, we do 20, so it's about 10 on each side to work a little bit. The elbows slide well along the body, at the level of the shoulders we try to be about in the axis. We are not completely like that, not completely like that, we try to keep a straight axis and to do the exercise as slowly as possible. The goal is not the speed, it is really to execute the movement well. Even if this exercise seems a little easier to you, you will see that it heats up behind the shoulder blades. And don't forget to stick well, always the same, at the bottom of the back, of the neck, to fit the chin well. I think we've done 20, so we come back here and we're going to do both at the same time. Come on, let's go, we fit the chin well, we fit the buttocks well. Very important because you will feel that just by fitting the chin and stretching the spine that it already corrects, even without doing the exercises. It's very, very important. If you see that this exercise is too easy, you increase the loads and you put 2 or 3 kg. But in fact, the exercise that I showed you, the first two, which are the most difficult, with big weights, it's still complicated. So there normally it must heat up a little between the shoulder blades, it can heat up a little at the level of the arms and shoulders, it's perfectly normal. If you want, you do it once with small weights, in the second video you increase the weights a little bit, according to the exercises, always the same. And then you finish with either bigger weights or you come back to smaller weights if it was too difficult. You have plenty of possible options for all these exercises, it's very, very, very important. Once we've done that, we're going to slowly release these weights. So to relax, we're just going to make little circles around the neck. We do small left and right rolls. We're going to sit down very slowly, you try to stretch a little bit in the other direction. Just to relax a little bit, then you can stretch the top of your back a little bit. Hop, come on, we're done, quietly. I remind you of the program, if you are interested in having the complete thing, don't worry, otherwise you also have the playlist and you compose with the videos you already have on my channel. Take good care of yourself, if you have any questions, leave me a comment. And if you are new to the channel, subscribe directly with the subscribe button and don't forget the little bell. This way, every Sunday you will receive a new video on the theme of the Bison Boss, which comes back regularly or on any other subject. See you soon, take care of yourself!