What is the beautiful back? Having a good figure is the dream of many women. The defense line is very important. It's hard to be beautiful when squatting. The back is a part that many people tend to overlook in the process of losing weight. This is a beautiful back.

What is a beautiful back? 1 Does everyone have a back slot?

Everyone has it, but not everyone is obviously in need of exercise. Many people think that thin people have back grooves, but this is not the case. People who are too thin will have a clear outline of the spine and no meat on both sides. That's a painting by Ma Pingchuan. It's not beautiful. On the contrary, people who are a little fatter will have more obvious back sulcus and exercise more easily. The technical term of dorsal sulcus is spinal sulcus, which is located in the developed erector spinae on both sides of the spine and forms a visual aesthetic feeling with the spine.

What is the beautiful back?

Beauty back can be divided into fashion beauty back and functional beauty back. There are various aesthetic designs on the back of the bra, including hanging neck design, hollow thin belt back, Y-shaped back and other fashion models. Functional beauty back can help breast fold sideways, adjust chest shape and smooth back fat. The difference between a beautiful back and a traditional bra is that the back will be beautiful, which makes you look better in light clothes in summer. Compared with the traditional bra, the beautiful back has more choices and freshness, which makes people feel that the temperament of the whole person has become different. The cross-shoulder bra with beautiful back is the most common style in beautiful back, which can be matched with a series of coats such as girls' shoulders, backless dresses and perspective dresses. Even a few simple lines are charming enough.

How to have a beautiful back

1, thinning the fat layer

300 minutes of aerobic exercise on an empty stomach every week helps to reduce fat. When to exercise depends on your own time. An empty stomach means 4 hours after a meal. Also, pay attention to your mouth, not only can you lose weight effectively, but the weight loss effect is also obvious. If you can't do 300 minutes a week at first, start with 200 minutes!

2, back exercise

Do anaerobic exercise, you can choose pull-ups When doing pull-ups, you need to do both forehand and backhand, as well as wide grip and narrow grip. If you can't do pull-ups, consider thong pull-downs. You can also choose dumbbells and barbells for boating. Pay attention when doing these exercises, and be sure to pull out your back muscles. Better find a coach to take it. If the trapezius muscle is used instead of the back muscle, the consequence is that the back muscle will not come out and the neck will become thicker.

3. Exercise the muscles around the scapula.

A good-looking back must have a good-looking shoulder blade. If you only practice your back, it will be wide and flat, which will not look good. Free instruments such as dumbbells, barbells or barbells can activate and stabilize the scapula. Exercising these muscle groups will make the scapula more three-dimensional.

Is spinal sulcus a sign of good figure?

Spinal sulcus is a sign of good figure. The state of a person's back determines whether a person's posture is straight and elegant. The beautiful back is not Ma Pingchuan's, but the muscular lines are clear, the spinal cord groove is deep and the ravines are clear. This kind of back is sexy and invincible. This kind of back is not owned by girls with average figure. If you want to have spinal sulcus, you also need to practice. In addition, if you want to have spinal sulcus, you need to make the fat on your back empty. There is too much fat, and the whole back is flat, so it is difficult to practice spinal sulcus. Humpback whales also need improvement. Humpback whales are killers with good bodies.

What is the beauty of the back? 2 thin back method.

Coup 1, swimming

Breaststroke, freestyle, backstroke and butterfly have obvious effects on training back muscles and reducing back fat, among which butterfly is the most obvious. Swimming is the best way to get your whole body moving. Wherever you want to lose weight, swimming is the best choice. In particular, don't lose weight in a hurry, and don't do warm-up exercises before swimming. It's easy to cramp, which is very dangerous. Please remember to do warm-up exercises.

Thin back method

Coup 2, dumbbell chest expansion

Prepare a pair of 3KG dumbbells. If girls have strong arm strength or exercise regularly, they can choose 5KG dumbbells. Hold the dumbbell in parallel with both hands, so that the arms and shoulders form a 90-degree angle, and the waist and abdomen are used as the torsion axis, so as to keep the upper body straight and twist to the right to reach its own limit. Stay for 5 seconds, then turn back to the middle position and continue twisting in the opposite direction.

Rotate left and right once for 1 turn, and do 15 turn every day, so as to stretch shoulder and back muscles with strength practice, promote blood circulation of arms, and tighten the worship meat of big arms. On the other hand, the twisting force can also exercise the waist and abdomen locally. If you are a girl with fat shoulders and a small stomach, this action must be very suitable for you.

Coup 3, lean back and recommend

If you are a girl with bubbles from shoulder to back, you must do a comprehensive exercise of the whole back. The back has the most important du meridian, which is also the most dense area of spine and blood circulation. So I suggest that you contact the recommendation of reclining, that is, lie on the bed with your hands shoulder-width apart and bend back gradually until you reach the limit.

This action can exercise all the muscles in the back through reaction. If you often do toughness training and the bending amplitude is large enough, you can exercise the sciatic nerve and lumbar muscles. Stick to this action for 3-5 minutes every day, which can dredge the back meridians, accelerate blood circulation, speed up the detoxification efficiency of Du meridian, and make you burn back fat easily without rebounding.

Coup 4. High-intensity training (gym)

Sit on the high-pressure trainer with your hands shoulder width apart, hold the stretcher, keep your arms straight and your back straight. Keep your upper body still, pull the stretcher with the strength of your shoulders, pause when it reaches the limit, and then return to its original state. Do three groups, each group 12 times.

Coup 5, baby crawling posture

Babies learn to crawl before they learn to walk. This action is to learn the baby's crawling posture, prepare a yoga mat, and crawl on the mat with the baby's crawling posture. Pay attention to keep your back straight, keep your hands shoulder-width apart, make your legs at 90 degrees with your bent knees, and crawl as slowly and forcefully as possible to exercise the coordination between your back and your whole body.

Sticking to the baby's crawling posture and crawling back and forth for 3-5 minutes every day can not only relieve shoulder and neck fatigue and accelerate blood circulation in the back, but also exercise the arms, waist, abdomen and legs at the same time. It is precisely because it requires the coordination of the whole body to complete this action that the effect is more extensive. Three coup, you can do a reincarnation every day. It only takes less than 15 minutes, 1 month, and you can harvest the perfect back. Make your friends envy your sexy collarbone and shoulders.

What is the beautiful back like? 3 Outline a beautiful back.

1, high drop-down

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.

Note: 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.

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.

Note: 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.

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.

Note: It should be noted that you must stand up and not bend down, otherwise it will be difficult to achieve the exercise effect.

4. rowing practice rack

Stand firm with your feet, hold the lever, look forward with your eyes and keep your waist straight. First use the pedal, pull the pull rod with both hands halfway, and pull it horizontally down to the middle of the abdomen. Try to stretch it when you put it back. You should know that resistance depends on speed, so you must pull hard when you pull it by hand.

Note: When starting, you must use the pedal first. Many people are used to pulling with both hands before they think of using pedals. This wrong practice must be corrected.

5. Dumbbells

Dumbbells are a bit like barbells. For example, you should shrug your shoulders with a bell, stand with your feet apart, slightly wider than your shoulders, hold the dumbbell with both hands and move forward with both hands. Lift your shoulders hard and then relax; Bowing and rowing is bending, and the legs can be upright or bent. This action mainly exercises latissimus dorsi, and other muscles can also assist.

Note: Like barbells, the weight of dumbbells should not be too heavy, otherwise it is impossible to complete the exercises of each group 10- 15, or you will suddenly collapse to the ground after clenching your teeth and panting, and your arms will be sore for several days, and even your muscles will be pulled.