If you want to show your figure, you want to put on a nice leaky shirt, and you can't have meat on your back. Now let's start doing back exercises. Standing back muscle training 1
The first step is to stand with your feet shoulder-width apart.
Step 2 lean forward 120 degrees, with your knees slightly bent and your center of gravity between your legs.
Step 3: naturally raise your arms, cross them on your chest, and slide your arms backwards in a rowing motion.
Note: Do the above actions in three groups, each group 12 times, and each group will relax at intervals of 30 seconds.
Look ahead, with your back parallel to your head. The knee must be slightly bent to avoid damaging the knee joint.
Standing back muscle training II
The first step is to stand with your feet shoulder-width apart. Hold the dumbbell with both hands, and your arms will naturally droop.
In the second step, the body is 90 degrees parallel to the ground, the knees are slightly bent, the back is naturally parallel to the head, and the head is in front.
Step 3: Lift the small dumbbell up to the chest with the crank arm, and stay for 1-2 seconds when lifting it to the chest. Note: blow your head and hold your chest out.
Pay attention to the speed of action, pull quickly and slowly, exhale when pulling, and inhale when putting down.
The weight of dumbbells is suggested to be about 3 kg. Or you can use mineral water and other substitutes with the same weight.
Back muscle training on the mat
The first step is to lie on the mat.
Step 2: Put your hands behind your ears, and tilt your legs and upper body upward at the same time. Hold it for 1-2 seconds and then put it down. This action fully stretches the back muscles. Note: It should be slower when you put it down than when you put it up.
Note: Do the above actions 20 times/group, and do 3 groups. Each group relaxes every 30 seconds.
Back muscle training on stool 1
The first step, the left foot touches the ground, the knee joint is slightly bent, and the right calf is at 90 degrees with the thigh, and it is placed flat on the orange.
Step 2: Hold the dumbbell in your right hand and fully extend your arm back 90 degrees. Pay attention to inhale when stretching backwards and exhale when putting down.
The third step is to change legs and repeat the above actions.
Note: Left and right direction 15 times is 1 group. Do 3 groups, and relax every 30 seconds.
The weight of dumbbells is suggested to be about 3 kg. Or you can use mineral water and other substitutes with the same weight.
Back muscle training on stool II
The first step is to sit on the orange with your legs apart, blow your head and hold your chest out, and look straight ahead.
The second step is to hold the dumbbell with both hands and extend the arms parallel to the ground. The forearm is bent upward at 90 degrees to the big arm.
Note: 20 times of parallel stretching up and down is 1 group, and 3 groups are made, and each group is relaxed at intervals of 30 seconds.
The weight of dumbbells is suggested to be about 3 kg. Or you can use mineral water and other substitutes with the same weight.