1, beautiful back movements can easily practice an S-shape.
1. Breast enhancement every day
As long as you have time, you can adjust the rhythm quickly or slowly by doing a large-scale chest expansion exercise. As long as the back muscles feel warm, the effect of burning fat is achieved.
Straighten the whole body lines
Stand with your back against the wall naturally, pay attention to the back of your head and heel against the wall, keep your neck relaxed, and try to straighten your whole body lines.
3. Vertical push-ups
Keep your hands close to the wall, lean forward and stand with your arms parallel to the ground. Then tighten your back, tighten your abdominal muscles, slowly lower your body height, try to keep it as low as 10 second, and then slowly push your body back to its original position. Do at least 15 vertical push-ups at a time and try to practice every day.
4. Practice with dumbbells
Clamp the tiger's mouth between the thumb and forefinger near the dumbbell, grasp the dumbbell with the palm facing the inside of your body, and then push it up repeatedly. Exhale when lifting dumbbells and inhale when lowering them. Be careful not to use wrist force or bend your wrist when pushing. If you think 1 kg is too light, you can also choose a dumbbell weighing 2 kg.
5. Paddle practice
In addition to not letting go of any boating opportunities, you can also imitate boating at home. I suggest you put on music and adjust the frequency of action quickly and slowly, which can make the exercise more interesting. After rowing, you can also do some large-scale turning movements to strengthen the deep muscles of your back. Pay attention to the natural swing of your arms with your body when you turn around.
2. Other graceful back movements
1. First of all, stand on the ground, make fists with both hands and put them on your chest naturally. Lean forward, so that your left leg can be suddenly lifted up, as close as possible to the elbow of your right hand. Then your left hand will start to reach behind your body, and then return to the original action. Then let the other side repeat the same action, 20 times on each side, and do 3 groups at a time, which can eliminate back fat and improve back flexibility.
2. Keep your body standing, your feet together, take a deep breath, tighten your shoulder blades, put your left hand behind your back and your right hand behind your back for about 5 seconds. You can do the same action on the other side, doing 15 times on each side and doing 5 groups at a time. Long-term adherence to such exercise can not only lose weight and thin waist, but also alleviate the phenomenon of stiff back. Thin back action 3: stand on the ground, put your right foot behind your body and your left foot in front, bending at 90 degrees. Let your hands slowly stretch the whole spine upward, keep moving for about 8 seconds, then slowly return to the original position, and then you can practice on the other side, 20 times each time, 20 groups each time. This action can not only stretch the back curve well, but also eliminate the fat and make you have a charming temperament.
3. Kneel down to the ground, hold your hands on the ground, lift your right foot backwards, kneel your left foot on the ground, keep it at the same level as your body for about 6 seconds, and then do the same action with your other foot. Exercise 15 times each time, and do 20 groups each time. This will not only strengthen the spine, but also reduce the excess fat on the back.