As we all know, the importance of a beautiful back is the key to improving one's temperament. It can be said that the back is the beautiful front, so do you know the importance of the beautiful back? Let's see the importance of a beautiful back with me!

The importance of beautiful back 1 First, consume more fat.

The back is the large muscle group of the body. Back training can improve the body's metabolism and reduce the accumulation of body fat. It is difficult to exercise the back at ordinary times, so once you start back exercise, the whole body fat will drive consumption.

Second, reduce back pain.

Sitting in a posture for a long time will lead to backache, neck leaning forward, hunchback and chest rising, and all kinds of back discomfort will follow. Doing more back exercises at ordinary times can reduce discomfort such as soreness and drive away all kinds of bad postures.

Third, clothes look better.

Sometimes a back can make people forget. It is every girl's wish to have a beautiful back. To say how unforgettable a figure is, Xiao Zhi directly throws a set of pictures for you to feel.

The Importance of Beautiful Back 2 Actions 1: Longmen Pull-ups

Description:

Pull your body up with the power of latissimus dorsi, keep your body from shaking and twisting, and keep your arms from taking the initiative. Those with weak strength can use the animation assistance device or let their companions give upward strength through your lower body.

Plan:

4 groups, each group 10- 15.

Action 2: Sit down.

Description:

Fix the thigh and hold the handle tightly. Abdomen, shoulders, keep the core stable. When exhaling, bend your arm and pull it down until the big arm makes a 45-degree angle with the ground. After staying for one second, inhale, slowly straighten your arms and restore. Be careful not to raise your hips.

Plan:

3 groups, each group 10- 15.

Action 3: Sit and row with a rope.

Description:

Sit down facing the training machine, put your feet on the baffle, lean forward to the pulley, pull the handle under your chest, hold your chest out, pull the handle to your body as far as possible with your elbows back, and exhale after the action is completed. Train latissimus dorsi, teres major and deltoid.

Plan:

3 groups, each group 10- 15.

Action 4: The goat stands up.

Description:

When doing this action, the waist should not be bent or overstretched. The goat's standing action is to rotate on the hip axis, not on the waist axis.

Plan:

4 groups, each group 15.

Sports that can be played at home.

Action 1: rowing with one arm dumbbell

Description:

Press your right knee and right hand on the bench, with your upper body parallel to the ground. Hold the dumbbell (or mineral water) with your left hand, straighten your left arm, bend your back, pull up the dumbbell, bend your elbow until your wrist is just below your waist, palm inward, stop at the highest point for about 2 seconds, then slowly straighten your arm, recover and tighten your back.

Plan:

There are 5 groups of left and right arms, 25-30 in each group.

Action 2: Bend over and row.

Description:

On the prone bench, grab the dumbbell or mineral water bottle filled with water with both hands, straighten your arms, keep your eyes on the ground, tighten your hips and thighs, bend your arms backwards and upwards at the same time when exhaling, and clip your elbows back to the dumbbell position next to your waist. After staying for 2 seconds, slowly inhale and straighten your arms to recover.

Plan:

20-30, three or four groups at a time.

Action 3: Bend over and stand up

Description:

Lie prone on the bench, tighten your hips and thighs, put your hands and fingers behind your head, and lift your upper body up when you exhale, without bending your neck. After staying in the upper position for 2 seconds, inhale and slowly lower the upper body to recover.

Plan:

Do 20 groups and do 3-4 groups at a time.

Action 4: Row standing.

Description:

Grab the rope, straighten your arms, put your feet on the ground, in front of your upper body, at a 45-degree angle with the ground. Tighten the abdomen and legs, bend your arms when exhaling, press your elbows to your sides, pull your body back to the vertical ground with your arms, and straighten up when inhaling.

Plan:

20-30 groups, 3-4 groups each time.