Let the back attract attention, a person's posture can give a good impression and temperament, so the posture of the back is very important, so how to exercise the back, small moves in life can also help you slim your waist. Let's share some eye-catching sports. Come and study.

Let the back attract attention to move 1 1, and pull down the high position.

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.

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. The lower limbs should tighten the hips and remain 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.

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.

4, up and down the stairs thin back method

Going up and down stairs is a good exercise in life. Going upstairs has both walking strength and jumping strength, which not only increases the mobility of hip joint, exercises the muscles of lower limbs, but also strengthens the muscles of the whole body and increases energy consumption.

In daily life, piecemeal light exercise can still achieve obvious fitness effect. For example, doing housework, planting flowers, shopping, shopping and walking, as long as you exercise more, the accumulated benefits are natural. If we combine all kinds of movements in life to carry out various fitness exercises, we can not only save time, but also avoid injuries caused by strenuous exercise.

Step 5 stretch your thin back

Wake up in the morning, rub your eyes, rub your face and comb your hair back. This is a good head massage. It can make facial skin rosy and hair black and bright. Then put your arm out of your shoulder, shake your arm back, lean back and look up. Let the blood circulation in the head be improved and more oxygen be inhaled into the chest.

Stretching or pushing the abdomen up several times under the quilt is beneficial to enhance the elasticity of abdominal muscles. You can also turn over and lie prone, arch your waist as hard as a cat's "long body" and stretch the muscles of your back and limbs as much as possible. This is a good set of waist and back aerobics.

6, drying clothes can also slim back.

Some small things in life can also be exercised. For example, when hanging clothes, if you can straighten your arms and lift your heels, the muscles in your back will be stretched and exercised. When mopping the floor, constantly change posture and exchange mops from both sides of the body, so that the muscles on both sides of the body can be exercised at the same time, and the muscles on both sides can develop symmetrically.

Let the back attract attention 2 1, daily breast enhancement.

As long as you have time, you can adjust the rhythm quickly or slowly by doing a large-scale chest expansion exercise. As long as you feel the warmth of your back muscles, you will burn fat. This action is simple and easy to stick to, and if you want to have a beautiful back, you must expand your chest.

Step 2 push-ups

Put your hands on your front or back to exercise erector spinae. Especially if you have a backache, it's super good to practice this action! It can also prevent and improve lumbar disc herniation. The number and frequency of groups are adjusted according to your physical condition.

3. Hold the pull-ups positively.

Pull-ups can also be divided into front grip and back grip, which are generally completed by back grip, but the front grip has a better training effect on the back. Beginners can practice with high-position tensioners. Generally, there are three handles with different widths on this stretcher in the gym. It is suggested that every handle should be done. Different postures stimulate the muscle position differently. The number of times depends on your own situation. Tired but don't overdraw.

4. Move your hip arm

Stand up straight with your legs shoulder-width apart and your hands akimbo. Shake your arm back and forth with a little force and practice repeatedly until your hand feels tired. This exercise can make your back muscles exercise, make your back stronger, and easily build your back.

5. Paddle action

This is an action in yoga, which can effectively exercise the back and arms. You can imitate rowing at home. I suggest you put on music and adjust the frequency of action quickly and slowly, which can make the exercise more interesting. After rowing practice, twist your body hard and relax. Not only can you have a beautiful back, but your mood will also become pleasant.