Whether the back is straight or not directly determines the beauty of a person's whole body. A strong and fit back will not only make you look beautiful and smooth, but also make the whole person look much taller.

Step 1: Fasten your belt and fly.

Tie an elastic band or hose to the door handle, hold one end of the band with both hands and sit down and pull.

Tighten your arms to shoulder height, then gently bend your elbows, slowly pull back your belt until your elbows are shoulder height, and tighten your shoulder blades. Hold for a while, return to the starting position, and repeat 12 to 15 times.

Step 2: One-arm bending exercise

Put your right hand and right knee on the stool, grab a dumbbell with a medium weight in your left hand, palm up, elbow slightly bent. The left elbow is shoulder high, tightening the lower abdomen, and the neck and back are in a straight line. Put it down, return to the starting position, repeat 10 to 15 times, and do it with your right hand.

Step 3: fly standing.

Stand, knees slightly bent, feet apart, hip width apart, grab a light dumbbell in each hand, palms facing each other. The upper body leans forward parallel to the ground. Tighten your lower abdomen, keep your back straight, and slowly raise your arms to shoulder height. Tighten the scapula. Hold for a while, return to the starting position, and repeat 10 to 15 times.

In addition:

Here, I will introduce you to a thin back exercise, which is to use prone and upturned movements to eliminate back fat, exercise back muscles and scapula muscles, eliminate fat on shoulders and back, and make muscles firm. Its effect will certainly satisfy you.

Exercise place: on the sofa or wooden floor in the office.

Exercise time: half an hour after lunch. Don't exercise on an empty stomach, it's harmful to your health.

Preparation: prone, shoulders relaxed, hands crossed on hips.

Specific steps: first close your chin and slowly lift your upper body about 35 degrees. Then slowly lower the upper body and return to the preparatory action.

Practice method Upper body lifting action * * * 20 times. You can rest for 30 seconds every time you do it. Don't do it too fast and don't do it too slowly.