The first way to thin your back is to thin your shoulders with rubber bands. Prepare the rubber band first, then open your feet and step on the rubber band prepared in advance, leaving a certain length on the side of your body, preferably reaching your hips. If the rubber band is too long, you can wrap it around your foot 1-2 times to shorten its length. Then the legs and knees are slightly bent, and the rubber band steps on the toes. At the same time, hold the rubber band tightly with both hands and pull the rubber band horizontally in front of your body. Keep your body level and still with the ground for about 5- 10 seconds, and then put it down.

2. Hold the bell, shrug your shoulders and stand apart. The width is slightly larger than your shoulder width. Hold the dumbbell in front of the lower body with the back of your hand facing forward. Lift the dumbbell on both shoulders, then relax and repeat for about 10- 15 times. Pull back after lifting your shoulders, which is the best effect. You can exercise the muscles diagonally below, and you can exercise in many parts of your body, such as the orbicularis oculi muscle and the rhomboid muscle. This is the second way: hold the bell and shrug your shoulders.

Step 3 bend over and row

Bend over and row, first naturally bend over, legs can be kept straight or bent, dumbbells are held in both hands, and naturally droop. Bend your arms, raise your elbows, and act like you're rowing. This is bending over and rowing, just rowing, not really asking you to row. This is mainly to exercise latissimus dorsi, and other parts are also assisted, such as the middle and lower segments of trapezius muscle and the posterior segment of deltoid muscle. Repeat the above actions for more than ten times per exercise.

Step 4 stand tall

This action is very simple. Generally speaking, we usually ask to hold our heads high. Lift heel stood with his hands crossed behind him, palms down, and pulled back hard. After that, he remained still for about 5- 10 seconds. At the same time, you should hold your chest hard to make your shoulders swell and adduction. This series of movements can be exercised to many parts, and the middle and lower parts of rhomboid muscle, teres muscle and trapezius muscle are all within the exercise range.