First of all, back muscle exercise is more important. Straighten your back and your figure will take shape. Pull-ups are an effective exercise. Hold the horizontal bar with both hands, bend and lift both calves. While inhaling, push your shoulders and back, stretch upward, stay at the highest point of pull-ups for about three seconds, exhale, and slowly lower your body. Repeat this action, each action should fully stretch and contract latissimus dorsi to shape muscle lines. You can also do the action of lifting dumbbells sideways. Holding a dumbbell in one hand, the arm naturally droops. Your upper back is parallel to the ground, and your arms will be raised to your sides. After lifting the dumbbell to ear height, slowly put it down and repeat it several times until the muscles feel sore. ?
If you don't have equipment at home, you can also do some actions that don't need the help of fitness equipment, such as push-ups. You can also expand the action of push-ups and do some difficult push-ups, such as one-arm push-ups and high-five push-ups. You can also do leapfrog and leg lifts in an open place to exercise your core muscles. ?
Furthermore, when exercising muscles, we should also pay attention to the intake of diet, eat less flour and rice such as white flour and rice, eat more coarse grains, reduce the intake of fat, pay more attention to the intake of protein every day, and supplement protein powder when necessary, because the composition of muscles is protein, and only by ingesting enough protein can we shape muscles. If joint injury is serious during exercise, you should also remember to supplement calcium to avoid injury during exercise. A perfect figure must be achieved by self-discipline. It is not difficult to exercise and shape every day and practice an inverted triangle figure.