Do you know what the best back exercise is? No matter how you look at it, a hunchbacked person will not have elegant temperament, so you must always exercise your back in your daily life to make yourself tall and straight. I collected and sorted out the information about the best back training movements for everyone. Let's have a look.

The best back training action 1 yoga slimming action 1

Lie on your stomach with your arms open and your shoulders in a straight line. Point your forehead, inhale, slowly lift your head, hands and feet off the ground, and keep moving for 2-5 natural breaths. Exhale, slowly put down your hands and feet, relax your back muscles, and repeat the exercise 3 times.

Effect: Enhance waist and abdomen strength.

Yoga to lose weight and thin back action 2

Kneel on the ground, straighten your left foot to the left, and hold your hands on your chest. Inhale slowly, raise your hands and palms up. Inhale, lean to the left, face up, eyes up. Hold this action for 5 breaths, then return to the initial action, breathe and lean to the right. Practice alternately on both sides for 3 times.

Effect: Stretch the spine and relieve the back.

Yoga to lose weight and thin back action 3

Sit with your hands crossed on your chest. Inhale, raise your hands, palms up. Stretch your arm as far as possible and straighten your arm. Take a deep breath. Lean your hands back and push your chest forward. Keep moving and breathe five times. Then inhale and return to the push position. Repeat this action three times.

Effect: Correct hunchback and relieve shoulder tension.

Yoga to lose weight and thin back action four

Sitting posture, hips on heels, knees together. Cross your fingers, put your arms straight behind your back and straighten your waist. Lean forward slowly, let your head touch the ground, keep your arms straight up and bend your waist. Until your hands are at right angles to the ground, keep this action for 5 breaths. Return to the sitting position and repeat the exercise five times.

Effect: Correct hunchback, relieve back and tighten arms.

Back 2 1 best training action, backhand baby style

Back bodybuilding yoga action: kneel down, keep your back straight, put your hands on your sides and look forward. Inhale and put your hands and fingers behind your hips. Exhale, bend forward, and press your abdomen against your thighs until your forehead touches the ground. Keep breathing naturally, keep posture for about 15 seconds, then go back to step 1 rest and repeat for 2 or 3 times.

Warm reminder: when doing this yoga pose, you should pay attention to keeping your elbows straight, your shoulder blades adducted and your upper back. You can exercise the upper trapezius muscle and strengthen the weak back muscles. Stretch your chest and shoulders to enhance your vital capacity.

2. Hand-lift type

Back bodybuilding yoga action: stand with your feet together, or half a foot apart, put your hands in front of your body and relax. Inhale for 3 seconds, raise your arms above your head and keep your hands crossed. Tilt your head back slightly, look up at your hands and pause for 6 seconds. You don't have to hold your breath. Open your arms at shoulder height and stay for 6 seconds. Inhale for 3 seconds to restore the posture of crossing your head with your hands, and pause for 3 seconds. Exhale for 3 seconds, lower your arm and return to the starting position. Repeat 5 times.

Warm reminder: this action can eliminate the stiffness of shoulders and upper back.

3. Iceberg style

Back bodybuilding yoga action: the upper body is straight and sit cross-legged. Inhale for 3 seconds, at the same time, straighten your arms to the left and right, palms up, and lift them from the side to the top of your head. Exhale for 3 seconds, turn your upper body 90 degrees to the right and hold your breath for 6 seconds. Then inhale for 3 seconds and turn your upper body back to its original position. Exhale for 2 seconds, palms down, arms from the top of your head to your sides.

What actions can yoga take to straighten your back? 8 moves to create a perfect figure.

Warm reminder: This action can stretch the whole spine and relax the back muscles. But people with serious heart problems can't do this.

4. Locust type

Back bodybuilding yoga action: prone on the ground, palm down, face down, hands on your sides, feet together, stretch back. Exhale, slowly raise your head, chest, hands and feet up at the same time, and stretch your limbs as far as possible. Keep breathing naturally, keep posture for about 15 seconds, then go back to step 1 rest and repeat for 2 or 3 times.

Warm reminder: You can exercise the erector spinae of the back and strengthen the weak back muscles. Stretch the chest and thighs to correct the cold back. You need to use your back muscles to raise your limbs and upper body as much as possible, and only your pelvis and abdomen support your body.

5. Badha Konasana

Back bodybuilding yoga action: sit on the ground and straighten your legs forward. Bend your knees so that your feet are close to your torso and your heels and soles are close together. Grasp your toes with both hands and keep your heels close to your perineum. Put your feet on the ground outside. Spread your thighs and lower your knees until you touch the ground. Hold your toes firmly with your fingers, keep your spine straight, and look forward or inward at the tip of your nose. Try to keep this posture. Press your elbows down toward your thighs. Exhale, bend forward, and land head, nose and chin in turn. Keep this posture and breathe normally.