Son Yejin shows off her defined back muscles…Thanks to what exercise?

Actress Son Yejin Shares Her Workout Routine: Running and Strengthening Back Muscles.

Recently, actress Son Yejin shared her running achievements on social media, posting a photo of her running record. The photo shows her smartwatch recording that she ran 7.25 km in 1 hour and 7 minutes, maintaining an average pace of 8 minutes and 26 seconds per kilometer. Earlier, in September, Son Ye-jin also made headlines by revealing her toned back muscles. Here’s a closer look at the benefits of running and back muscle strengthening exercises.

Running for Weight Loss and Mental Well-being: The Effects of "Runner's High"

Running, which Son Yejin enjoys, is an excellent workout that can be done anywhere with just a comfortable pair of running shoes and activewear. It is not only convenient but also highly effective for weight loss. Running burns a significant amount of calories, making it an effective way to shed body fat. For example, a person weighing 70 kg can burn about 700 Kcal during an hour of running. Compared to other activities like swimming (360-500 Kcal) or tennis (360-480 Kcal), running leads to a higher calorie burn.

Running also strengthens the lower body muscles, including the glutes, thighs, and calves. As these muscles develop, they help protect the joints, particularly the knees. In fact, research has shown that people who do not run are three times more likely to develop degenerative knee arthritis than those who regularly run.

Like Son Yejin, running for over an hour can also improve cardiovascular endurance, while also benefiting mental clarity. When running at a moderate pace (about 120 beats per minute) for about 30 minutes, many runners experience "runner’s high", a phenomenon where the sense of effort turns into feelings of pleasure and happiness. This effect is thought to be linked to the release of endorphins, commonly known as the "happiness hormone." These endorphins are released during prolonged aerobic exercise, and they can help alleviate feelings of anxiety and depression, increasing happiness and reducing negative emotions.

Strengthening Back Muscles: Improving Posture and Preventing "Text Neck"

When combined with back muscle strengthening exercises, running can further enhance joint mobility. The muscles of the back, including the erector spinae, trapezius, and latissimus dorsi, are crucial for the movement of the spine and shoulder blades. Strengthening these muscles, as Son Ye-jin has done, can help prevent posture issues such as "text neck" or rounded shoulders, contributing to better overall posture.

To break it down, the erector spinae is a long muscle running from the upper spine to the pelvis. It plays a critical role in spinal movement and the stability of ligaments and tendons. The trapezius is involved in shoulder blade and arm movements and contributes to spinal stability. The latissimus dorsi, located in the middle of the back, helps with arm movements, such as pulling the arms inward or backward. These muscles connect the spine and lower back to the arms and shoulders.

Effective Exercises for Strengthening the Back: Deadlifts and Pulldowns

To strengthen the back muscles, exercises like deadlifts are highly effective. A deadlift involves lifting a barbell from the ground while keeping the arms straight and the back neutral. This exercise targets the entire back and core muscles.

Another excellent exercise is the pulldown, where you sit at a machine and pull a bar downward using your arms, engaging the upper back and lat muscles. These exercises help to develop overall back strength.

Additionally, simple stretching exercises targeting the back muscles can also be beneficial. For example, to work the trapezius, hold a light bar with both hands, slightly narrower than shoulder-width, and keep your arms parallel to your shoulders. To strengthen the erector spinae, lie face down, extend your arms towards your hips, clasp your hands, and gently lift your upper body, holding for 3-5 seconds while keeping the back slightly bent. This exercise should be done with caution to avoid straining the lower back.