One thing you should know is that the waist is not thin, especially the muscles of the side waist, and the waist will become thicker and thicker. Of course, in addition to reducing fat circumference, how can we look thin? Let's discuss this problem together.
As we all know, first of all, you need a wider hip, which will be rounded and upturned, so that your waist will look thinner. Another thing you can't ignore is your latissimus dorsi. With an inverted triangular figure, your waist will look thinner.
Imagine that if you have wide shoulders and wide hips, you will look longer without latissimus dorsi, but if you have latissimus dorsi like wings, you will look thinner. This is the visual effect.
When Miss Bikini takes the stage, if you look from the back, the overall proportion will look good when you have latissimus dorsi, so you can't ignore it when you practice your back! And you will have many beneficial effects on your figure.
Another advantage of practicing back is to highlight the chest. Most girls in China have the habit of walking with their chests out. In fact, practicing the back can make the chest straight, just like wearing a back.
Another point that everyone should pay special attention to in the process of practicing back is that you must do all the movements, that is, the full range of movements. You have to imagine someone opening your whole back, just like you are doing yoga.
Action 1: Help pull-ups.
This action should be done with an instrument with a booster. First, warm up in groups of 20 people.
We should be more inclined to use great strength to complete more standard movements. After the warm-up group is completed, we will have four formal groups, each with 12 to 15 people. Pay attention to the whole movement, that is, when the body is lowered, it should be placed at the lowest end, and when it is pulled up, the chin should exceed the height of the bar.
If you don't have a booster, you can also ask a friend to help you push it.
Action 2: sitting posture v pull down.
If you don't have this V handle, use an ordinary pull-down handle, as long as the backhand is narrow.
After the body is seated, the distance between the hands is less than the shoulder distance. This action trains both sides of latissimus dorsi and humerus, holds out the chest, leans back slightly and straightens the back. In this action, we should pay special attention not to shrug our shoulders and weigh too much, so as to avoid trapezius muscle taking advantage of it and causing body compensation.
This exercise is probably completed in three groups, with 12 to 15 in each group being the best.
Action 3: Barbell rowing
You also need to complete three groups of this action, 12 to 15 in each group, each of which is standardized.
After standing in front of the barbell, put your body slightly flat, train your back, pay attention to the contraction of the peak, and retract your elbow. This action can stimulate your back more comprehensively and make your training more effective if you use it alternately. When pull-ups, the body should exert its strength steadily, so that there is a constant tension in the back.