① Prone and upturned exercise can eliminate back fat, exercise back muscles and shoulder muscles, so that the fat on your shoulders and back can be eliminated and the muscles become tight.

② Training back muscles in standing posture: standing posture, with feet shoulder width apart, leaning forward 120 degrees, knees slightly bent, and the center of gravity between legs.

③ Stretching: naturally lift your arms, cross them on your chest, and slide your arms backwards by rowing.

④ Carry out back muscle training on the mat and lie on the mat. Put your hands behind your ears, with your legs and upper body tilted up at the same time, hold it for 1-2 seconds and then put it down. This action fully stretches the back muscles. Note: It should be slower when you put it down than when you put it up. Do ten groups a day. Hold on.

⑤ Carry out back muscle training on the stool: the left foot touches the ground, the knee joint is slightly flexed, and the right calf is at 90 degrees to the thigh, and it is flat on the stool. Hold the dumbbell in your right hand and extend your arm back 90 degrees. Pay attention to inhale when stretching backwards and exhale when putting down. Swap your legs and repeat the above actions. The above actions are left and right 15 times, and are 1 group. Do 3 groups, and relax every 30 seconds.

Extended data:

Muscle is the dynamic part of the motor system, and most of it is attached to bones, so skeletal muscle can be controlled by human will because it is dominated by somatic motor nerves, which is also commonly known as voluntary muscle. Skeletal muscle is widely distributed, with more than 600 pieces in the whole body, accounting for about 40% of the body weight. Each muscle has a certain shape, structure and function, and is rich in blood vessels, nerves and lymphatic vessels, so each muscle can be regarded as an organ.

Skeletal muscle has many shapes, which can be divided into four types: long muscle, short muscle, flat muscle (platysma) and orbicularis oris muscle.

Long muscle: the muscle bundle is usually parallel to the long axis of the muscle. Muscle is obviously shortened during contraction, which can cause large-scale exercise, especially in limbs. Some long muscles have more than two heads at first, and then they gather into a muscle belly, called biceps, triceps or quadriceps; The abdominal muscles of some long muscles are divided into two abdominal muscles by the middle tendon, called digastric muscles; Some are formed by the fusion of multiple abdominal muscles with tendons in the middle, such as rectus abdominis.

Short muscle: small and short, with obvious segmental characteristics and small contraction range, which is more common in the deep trunk.

The flatus muscle is thin and flat, which is more common in the chest and abdomen wall. In addition to sports function, it also has the function of protecting internal organs.

The orbicularis oculi muscle is mainly composed of annular muscle fibers, which are located around the foramen fissure and can close the foramen fissure when contracting.

References:

Muscle _ Baidu Encyclopedia?