Thin-back fitness equipment, now many sexy celebrities and hot girls have begun to chase the trend of backless clothes, so that their perfect shoulders and back curves can be displayed in everyone's sight, leaving a perfect back. So, let's learn about thin back fitness equipment.

Skinny Back Fitness Equipment 1 Skinny Back Sports Equipment High Pull Down

Step 1. 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.

Step two. The main action is to pull down the crossbar and pull it to the chin.

Step three. Pull it down faster and put it back slower. You can obviously feel the tightening of your back when you pull down the crossbar.

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

Shoubei sports equipment barbell

Step 1. Stand on your toes, with the distance between your feet slightly wider than your shoulders.

Step two. Bend your knees, hold your chest out, and hold a barbell with your hands shoulder width.

Step three. The lower limbs should tighten the hips and remain stable.

Step four. 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.

Tips: You must be serious when you do it, otherwise you will be easily injured 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.

Thin waist fitness equipment 2 How to exercise the 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.

Skinny Back Fitness Equipment Three Skills of Using Gym Fitness Equipment

1, rhythm dumbbell

Do you think dumbbells are just tools for thin arms? Then you underestimate its function! Dumbbells can not only help you slim your arms, but also have obvious effects on the sculpture of back muscles and shoulder lines. They can even be used as a gravity aid for your lower body exercise, making it more effective. There are many books that teach dumbbells to keep fit. Open them and you will find that dumbbells have so many functions!

Advantages: there are many slimming demonstration movements, which are simple and easy to learn; If there is no dumbbell, you can use a mineral water bottle filled with water instead, which is convenient and economical.

Disadvantages: If you don't pay attention to the posture of lifting dumbbells, it is easy to hurt your wrist, so use it with caution.

Physical time: 1 movement, 20 times, rest 1 minute, repeated for 3 rounds.

Tips for slimming: Through different slimming actions, you can shape the muscle lines of the whole body.

Weight loss effect: ★★★★★

Practical durability: ★★★★★★★

2. Elastic rope

There are large and small muscles in the human body. Heavy dumbbells can be used for large muscles, and elastic ropes can be used for small muscle groups that are difficult to practice (such as back arms). In addition, after weight training such as dumbbells, you can also stretch with elastic rope.

Advantages: Very effective for small muscle groups that are difficult to train.

Disadvantages: there are few demonstration action materials, and it is not easy to learn just by looking at pictures.

Body time: 1 movement, 12 ~ 15 times, repeated for 2 rounds.

Tips for slimming: Remember to slow down and stretch the elastic rope slowly when doing it, which will be better and safer.

Weight loss effect: ★★★★

Practical durability: ★★

3. Donuts; Doughnuts

Donuts are as versatile as dumbbells, but they are lighter and can be worn directly on your wrist. Besides being convenient to use, they are not tired to do it. You can wear it while running or walking, or even hide it in your clothes when you wear a little longer clothes, and no one will find it when you walk!

Advantages: directly worn on the wrist, there will be no sports injury.

Disadvantages: almost none, if there is, that's your excuse for being lazy!

Step 4 clamp

This is a very common fitness equipment, its main function is to train the grip strength of the palm and strengthen the muscle curve of the elbow, so it is more suitable for boys. If you need to tighten the elbow muscles, the grip is a good choice, but it has no obvious effect on the thin arms.

Advantages: it does not occupy space and is convenient to use.

Disadvantages: no obvious slimming effect.

Body time: according to the strength of the hand, it gradually increases from about 5 strokes. Don't hold too much at a time, or the chopsticks will be soft!

Tips for slimming: just take it out and hug it once or twice if you have nothing to do. Before you know it, you will be beaten so hard that people will scream!

Weight loss effect: ★

Practical durability: ★★★★