Friends who have no training foundation can try the action of "rowing in a sitting position": sit in front of the equipment, put your feet on the pedal, keep your back straight, lean back slightly, and hold the handle with both hands; Retracting the back drives the elbow to the back of the body, feeling the scapula close to the spine from both sides; Then slowly return to the posture shown in figure 1, and do this 12 times. Practice every other day, 2-3 groups each time, each group 12- 15 times. Generally, gyms have this kind of equipment, and simple fitness equipment in the community can also do similar exercises.
Sitting and rowing is also suitable for women. Can help you shape a flat and beautiful back and add more charm. If you train at home, you can try the action of "paddling with one arm": your knees are slightly bent, your upper body leans forward, while your back is straight, your right hand is propped forward on the edge of the bed, and your left hand is holding a small dumbbell of 6-8 kg, which naturally droops; Back muscles contract, making the left scapula close to the spine and driving the left elbow back to the top; Then control the dumbbell to slowly lower to the initial position. If you don't have dumbbells, you can use anything easy to take, such as books and beverage bottles.
If you are a frequent visitor to the gym, you should ask the coach to help you make a back training plan. Generally, it includes pulling back, pulling down and straightening the upper body forward, and should be supplemented by different instruments such as tensioners, barbells and dumbbells for training. Pay attention to master the correct action standard first, and then gradually increase the load.
In fact, if the shoulder blades are prominent and the figure is thin, then other parts of the body will not be beautiful, such as shoulders, flat chest, thin legs and so on. My suggestion is to make a comprehensive fitness plan and develop physical fitness in a balanced way. Generally, it includes three aspects: jogging, brisk walking or cycling 2-3 times a week for at least 20 minutes each time; Doing strength training 2-3 times a week can exercise the main muscles of the whole body; Pay special attention to diet. Thin people usually have a bad appetite, so they should appropriately increase the amount of staple food, eat four meals a day, and the extra rice can be two apples or a few slices of bread. In this way, after several months of training, you will be able to practice your back in style next spring, which will impress all your friends.