The exercise of thin shoulders and beautiful back, and the good-looking back can highlight a person's temperament. The back of a temperament beauty is definitely stylish, and a thick back will bother many people. There are many ways to practice sexy back. Let's take a look at the movement of thin shoulders and beautiful back.

Skinny shoulders and beautiful back exercise 1 People who want to slim their shoulders and backs can do some exercises to achieve the goal of slimming their shoulders and backs, especially do more upper body exercises, such as flat support and back yoga, to promote body fat consumption, and at the same time help local muscles to shape and improve the problem of shoulder width and meat thickness.

1, flat support: it can stretch the muscles of abdomen, back, arms and shoulders, and has a good effect on thin shoulders and thin back. One is to lie on your stomach, with your forearms on the ground and try to stick to the ground. Support your whole body with your feet and forearms, keep your abdomen straight and your whole body in a straight state. At this time, according to the actual bearing capacity, the feet can be opened with shoulder width, step by step;

2, back yoga: while slimming shoulders and back, it can play a certain role in shaping muscles, and can also stretch meridians to make people's body and mind more comfortable. The main movements include arm abduction and backward extension, and according to the endurance of the body, the exercise effect is achieved through continuous movements;

3, whole body exercise: such as jogging, swimming, dancing and other whole body aerobic exercise, can drive the whole body muscles, including shoulder muscles, is conducive to the consumption of body fat, to achieve the purpose of slimming.

Thin shoulders and thin back can be improved by controlling diet besides taking part in some effective exercises. The daily advice is to avoid eating too many high-calorie foods, such as cakes, barbecues and greasy foods, especially before going to bed at night, to avoid the accumulation of calories leading to weight gain, which is also not conducive to the thin shoulder plan.

Exercise method of thin shoulders and beautiful back

Perhaps because of the nature of my work, sitting at the computer desk for a long time made my back thicker and stronger, so I began to do some exercises such as turning my collarbone to exercise thin waist and supine. I have been doing these two methods for two months, and it has really improved and the effect is quite good!

First, turn the clavicle to exercise thin back.

1, put your hands together, put your thumb under the clavicle, and put the other four fingers in the depression above the clavicle. Pinch the position of the clavicle with your fingers and let your fingers brush from the inside to the outside of the clavicle.

2. The thumb leaves the collarbone, then clings to the index finger, the arm swings forward, keeping the finger posture unchanged, and the right arm swings to the upper right.

3. Raise the elbow as high as possible, keep the movement of the left arm unchanged, and then turn the left arm to the upper left to rotate the clavicle.

Effect: This action of turning the clavicle can accelerate blood circulation and discharge excess garbage in the body. Stimulate the muscles of the back, let the muscles relax fully and burn the fat on the back.

Second, supine and thin back

1, lie on your back, legs together, and put rubber bands on your feet. Lift your right foot up slowly and let your abdomen squeeze hard.

2. Straighten your legs and gently pull the rubber belt to make it as close to your body as possible. Repeat this action 5 times, and then repeat the exercise with different legs.

Results: This method has a good effect on correcting hunchback. It can fully relax the muscles of the spine and back. At the same time, it can also exercise leg muscles and shape tight leg lines.

If you want to look more beautiful, you must keep exercising, and time will give you a satisfactory answer.

Exercise of thin shoulders and beautiful back II. Outline the necessary equipment of beautiful back sling mm.

Exercise specifically for the back can be carried out under the guidance of a professional coach in the gym. Among them, three kinds of rowers, high pull, sitting flat and rowing, can achieve the effect of tightening the back.

1, high drop-down

After sitting firmly, tiptoe forward and hold the crossbar with both hands. The grip distance of each hand is about one palm wider than the shoulder, and the body leans back slightly. The main action is to pull the crossbar down to the chin. Accelerate when you pull it down and slow down when you put it back. You can obviously feel the tightening of your back when you pull down the crossbar.

note:

It is usually carried out under the guidance of a coach, so the problem is not big. When you pull down the crossbar, you don't have to pull it to your chest, just to your chin.

2. barbell

Stand on your toes, with the distance between your feet slightly wider than your shoulders. Bend your knees, hold your chest out, and hold a barbell with your hands shoulder width. Lower limbs should tighten hips and keep stable. Pull the barbell to the middle of the abdomen with the contraction force of the back, pause for a few seconds and then slowly put it down.

The main function of barbell exercise is also to make the back strong. The weight of a barbell that a person can lift 15 times in a row should be the standard weight in practice. For women, the lighter the better.

note:

Be careful when you do it, otherwise it will be easy to get hurt and it will be difficult to achieve the desired effect. In addition, keep your back straight and don't bend during the whole process. It is also a common problem that barbells should be gradually reduced, and the movement of reduction should be controlled by muscle strength rather than inertia.

3, sit flat puller

Toes forward, knees forward. Knee joints should not be too far apart, and the distance between feet should be less than shoulder width. Hold your head high and look straight ahead. Pull the handle back horizontally with both hands, pause at the elbow joint, that is, when the upper and lower arms form a 90-degree angle, then slowly extend forward.

note:

It should be noted that you must stand up and not bend down, otherwise it will be difficult to achieve the exercise effect.

4. rowing practice rack

Stand firm with your feet, hold the lever, look forward with your eyes and keep your waist straight. First use the pedal, pull the pull rod with both hands halfway, and pull it horizontally down to the middle of the abdomen. Try to stretch it when you put it back. You should know that resistance depends on speed, so you must pull hard when you pull it by hand.

note:

When you start, you must use the pedal first. Many people are used to pulling by hand first, and then remember to use the pedal. This wrong practice must be corrected.

5. Dumbbells

Dumbbells are a bit like barbells. For example, you should shrug your shoulders with a bell, stand with your feet apart, slightly wider than your shoulders, hold the dumbbell with both hands and move forward with both hands. Lift your shoulders hard and then relax; Bowing and rowing is bending, and the legs can be upright or bent. This action mainly exercises latissimus dorsi, and other muscles can also assist.

note:

Like barbells, the weight of dumbbells should not be too heavy, otherwise it is impossible to complete the exercises of each group 10- 15, or suddenly collapse to the ground after clenching your teeth and panting, and your arms are sore for several days, and you may even strain your muscles.

Exercise of thin shoulders and beautiful back 3. Beauty back exercises can be followed.

first step

Sitting posture, the right leg bends inward and the left leg bends backward. Hold the left ankle with your left hand and lift it, then buckle the instep with your elbow, and put your left hand and right hand with your fingers crossed on your chest (beginners can do this). Then flip the palm of your hand, bypass the top of your head backwards, put your right forearm against your head, open your chest, look up, take a deep breath for 3-5 times, then take your hand back and put down your left leg.

Second step

Then straighten your left leg backwards, lean your upper body forward, and stretch your hands forward until your forearm is completely on the ground, and keep breathing deeply. This action can strengthen your waist muscles and stretch your lower pelvis, and relieve the discomfort during the physiological period.

Third step

Comfortable sitting posture, legs straight forward, toes up. Take a deep breath, raise your hand, bend your upper body forward slowly, bend your elbows, grab your toes with both hands and take a deep breath. Pay attention to keep your back straight and your knees not bent. Repeat many times.

Fourth step

Sitting posture, the right leg is straight forward, the toes are up, the left leg is bent inward, the sole of the foot is attached to the inner side of the right thigh, and the heel is attached to the pubic bone. Raise your hands, lean forward and press down, bend your elbows, grab your toes with both hands and take a deep breath. Repeat left and right many times.

Step five

Sitting posture, the left leg is bent inward, the right leg and knees are bent upright, and the back is straight. Then grab the ankle of the right leg with both hands, slowly lift the right leg, straighten the knee upwards, and pull the leg towards the body. Keep breathing deeply 1 min. Repeat left and right alternately for many times.

Step 6

Open your hands shoulder-width apart, bend down and kneel on the ground, then lift your hips up, straighten your legs and stand on tiptoe (downward dog style). Then slowly bend your right knee, close to your body, take a deep breath, and then straighten your right leg when you exhale. This is repeated alternately left and right 10 times.

Step 7

Kneel on the ground against the wall with your hands shoulder width apart, then lift your hips up, straighten your legs and stand on tiptoe. Take a deep breath slowly. When exhaling, lift your legs backwards, straighten your right leg, gently touch the wall with your toes, and press down to stretch your back. Repeat left and right 10 times.