What's the method of beauty back exercise? A woman's perfect back is the most worth showing off. No matter whether she wears a halter or tights, the back curve can be perfectly displayed, which actually has a great influence on a person's temperament. What are the ways to share the beauty back exercise?

What's the method of beauty back exercise? 1 How to exercise your back?

1, practice standing still

Keep your upper body straight and look straight ahead. First touch the ground with one toe, then touch the ground with the sole of your foot, and finally touch the ground with the instep, rolling and standing still. When stepping, your knees are slightly bent and your arms are waved loosely. After 20 steps, slowly stretch your arms upward, raise your arms above your head and then put them down, while paying attention to adjusting your breathing. Preheating time: 2 minutes.

2. Knee exercises

Stand still, slowly raise your right knee to hip height, bend your arm at the same time, raise your arm to shoulder height, elbow outward, and then extend your right elbow backwards. Then return to the starting position, lift your left knee and repeat the action. Pay attention to keep the rhythm steady when practicing this action, and don't pull or stretch sharply. Practice time: 2 minutes.

3, toe touch practice

The upper body is straight, the feet are shoulder-width apart, and the toes are tapped forward in turn. When the left foot steps on the ground, the right arm turns back, and the body's center of gravity slowly shifts to the right leg. Turn your left arm while stepping on the ground with your right foot, and then transfer your body weight to your left leg. Pay attention to enlarge the rotation radian of the arm as much as possible. Practice time: 2 minutes.

4. Pedal exercise

The upper body is straight, the right leg is straight, the left foot takes a big step forward, and the left leg is in a lunge posture. At the same time, the forearm is bent upward, and the big arm is raised to shoulder height and meets in the chest. Then straighten your left leg, step forward with your right foot and spread your arms back. Pay as much attention to the chest and shoulders as possible when stretching your arms. Practice time: 2 minutes.

What actions does the beautiful back have?

1, rolling like a ball. Sit on the yoga mat, bend your legs, put your hands around your legs, arch your back, lean back slowly, roll your body, and then come back. Repeat, you can feel the squeeze and massage the back muscles. You can also straighten your legs and continue to roll. 10 group, just do 3 groups at a time.

2. Swimming on land. Lie prone on the yoga mat, with your head slightly lowered, your toes extended backward, your hands extended forward, your limbs raised, and paddle in the way of swimming. Raise your hand first, then stand on tiptoe, and raise your left hand and right foot at the same time. When you put it down, raise your right hand and left foot at the same time, and alternately draw water with your hands and feet. Do 30 strokes in a group and do 3 groups at a time.

3. train latissimus dorsi. Hold elastic belt with both hands, hold it high above your head, one hand is stable, and the other hand uses your elbow to drive your back to squeeze muscles. I feel the muscles in my back contract when I open elastic belt, and the muscles in my back are the tightest when I pull it to the bottom. Do 10 and continue to do 10 on the other side as a group, and do 3 groups at a time.

4, back fat, wearing underwear will obviously feel the subcutaneous fat layer is very thick. These are usually the reasons for body relaxation, weakened muscle relaxation and increased fat. Holding the chest will lead to hunchback, and the arm will also produce butterfly sleeve. Lack of training in shoulders and back will lead to fat accumulation, so it is necessary to stretch shoulders, straighten back and gradually reduce back muscles and butterfly sleeve. Keep training, have a beautiful back, and your tall and straight figure will come back slowly.

Matters needing attention in back exercise

1, relax the shoulder muscles when pulling down, and don't shrug your shoulders when you recover, which will affect the stress of latissimus dorsi; Don't swing back and forth, always keep perpendicular to the ground.

2. Pay attention to the control of action rhythm. The action is controlled by latissimus dorsi muscle when it is restored, and it is not completely relaxed, which is easy to cause damage to shoulder joint and wrist joint.

What are the methods of beauty back exercise? 2. 9 skills of beauty back exercise.

1, daily breast enhancement

As long as you have time, you can adjust the rhythm quickly or slowly by doing a large-scale chest expansion exercise. As long as the back muscles feel warm, the effect of burning fat is achieved. Do it every day when you have time. This is the easiest exercise to stick to. If you want to have a beautiful back, this chest expansion action is absolutely indispensable.

2. Shake your arms on your hips.

Stand up straight with your legs shoulder-width apart and your hands akimbo. Shake your arms back and forth with a little force and practice repeatedly until you feel tired. This exercise can exercise your back muscles, make your back stronger, and make you easily build a beautiful back.

3, thin back before going to bed

Before going to bed at night, you can also do some sit-ups, push-ups, or massage your limbs, back and abdomen, and rub your feet, so as to reduce the deficiency fire, invigorate the kidney and improve your eyesight, and reduce the fatigue of a day's work. It only takes 15 minutes, and it can make you sleep better at night, improve the quality of sleep and improve the health of the whole person.

Step 4 crawl

Prone, bend elbows, crawl back and forth. The best crawling method for thin back is crawling, which is especially suitable for obese people who are prone to back and cervical fatigue. Crawling can effectively exercise the whole body, especially the back muscles. If you practice for a long time, you can slim your waist and abdomen, make your spine strong and make your back look more fit.

5. High-intensity training (gym)

Sit on the high-pressure trainer with your hands shoulder width apart, hold the stretcher, keep your arms straight and your back straight. Keep your upper body still, pull the stretcher with the strength of your shoulders, pause when it reaches the limit, and then return to its original state. Do three groups, each group 12 times.

Step 6 swim

Breaststroke, freestyle, backstroke and butterfly have obvious effects on training back muscles and reducing back fat, among which butterfly is the most obvious. Swimming can make the whole body exercise best. Wherever you want to lose weight, swimming is the best choice. In particular, don't be anxious to lose weight, and don't do warm-up exercises before swimming. It's easy to cramp, which is very dangerous. Please remember to do warm-up exercises.

7, lymphatic detoxification massage

Poor blood circulation will not only make the whole person feel bloated, but also make the body muscles tense. If it is poor local circulation in the back, the back skin looks dull and the back muscles are tight. Lymphatic detoxification massage can greatly improve this problem, promote the circulation of blood and lymph, and discharge waste from the body. At this time, you can see that the back skin has recovered its whiteness and luster. It can also help commonly used body care products to be better absorbed.

8, coarse salt honey rubbing back

When taking a bath, mix coarse salt and honey evenly. After a while, apply it on your back and massage in circles with your palm. Massage slowly and gently until the coarse salt melts, and then wash it with warm water. This will make your back smooth and make your back skin firmer. Wash your back like this often, and you will have a charming back.

9. insist on not bending over.

Whether you wear a halter top or not, don't stoop, or the whole person will look listless. No matter how beautiful the back is, the hunchback posture will not look good. Stand up straight and look more beautiful!

What is the method of beautiful back exercise? 3 Can the shoulder thickness be thinned?

Shoulder thickness can be thinned by exercise.

First of all, we should form good habits and hold our heads high.

Second, you can stand against the wall and try to keep the back of your head and shoulders close to the wall.

Third, if necessary, you can wear some auxiliary tools to correct hunchback.

Can thick shoulder massage make you thin?

Massage can solve the problem of shoulder thickness, but it has little effect and can help relax muscles, but it still needs good training, and it takes a long time to lose weight on the back. First do an improved push-up, with both hands and knees on the ground, palms and shoulders in a straight line, head to knees in a straight line, 10 second, to keep breathing balance. Repeat 3 ~ 5 times, slowly, until each time lasts for 30 seconds.

How to reduce shoulder thickness

First, the stretching type

Keep your body straight, bow your head 45 to the right, and pull your head obliquely forward with your right hand for 30 seconds, four times to the left and right.

Second, raise your hand.

Raise your hands above your head from your side, put your arms around your head 1 min, and complete the action for 4 times.

Third, prone support type

Landing on all fours, the body remains stable, the arms are almost straight, backward, and the shoulder blades are pushed forward, so that the body moves up and down slowly and uniformly. 20 actions in each group, and 4 groups are completed. Shoulder blades tighten and push away.

Fourth, the flying swallow style

Turn your arms out, retract your shoulder blades, slowly retract your arms, and lift your neck upward. Hold for 30 seconds and do 4 groups.

What causes the shoulder thickness?

Shoulder and neck hypertrophy is rejected by every woman. You know, shoulder and neck hypertrophy can easily give people a feeling of obesity, and it can also give people a sense of aesthetic loss. Therefore, if you want to get a better figure, you should pay more attention to choosing a slimming method that suits you in your daily life to reduce shoulder and neck hypertrophy, so as to stay away from shoulder and neck hypertrophy completely.

Let's first understand why there is shoulder and neck hypertrophy. In fact, people's shoulder and neck hypertrophy can be divided into two reasons, one is obesity, the other is bad living habits. These two reasons will make people feel ugly.