What is the method of beautiful back? In real life, most of us will pay more attention to our appearance. Most of us will change our image and improve our temperament in various ways. Many people want to know what the method of beautiful back is, so let's take a look at the answer!

What is the method of beautiful back? 1

deep squat

Stand naturally, eyes straight ahead, legs shoulder-width apart, toes slightly outward, hands crossed on your chest. During exercise, sit down on your hips, hold your chest and abdomen, and clamp your waist after your center of gravity is slight. Exercise smoothly, keep your body standing when inhaling, and sit down slowly when exhaling (feel that your hips can reach the invisible chair). Hold this position for a while, and then slowly return to the standing position.

15 ~ 20 times in each group, and make 2 ~ 4 groups according to your own needs.

Note: keep your body balanced, tighten your waist when squatting, and keep your upper body vertical to the ground. Don't let your knees exceed your toes during the descent, and sit down slowly with your knees. Keep your eyes straight ahead during the whole process.

Arrow squat

Stand with your legs parallel to your hips. Relax naturally and take a big step forward with your legs. Hands droop naturally. Keep your body upright, sit down slowly, straighten your waist and tuck in your abdomen. Bend your knees on your hind legs, and your thighs and calves are at 90 degrees. The rear toe and the front heel are on the same level. The center of gravity falls between your feet to keep your body balanced. Feel your hips lift hard. Keep your body when inhaling and sit down slowly when exhaling. Keep your eyes straight ahead during the whole process.

15 ~ 20 times in each group, and make 2 ~ 4 groups according to your own needs. Intermediate difficulty (the movement difficulty can be raised to this level after one week) Shoulder bridge

Lie flat and relax naturally. Legs are hip width apart and knees are bent 90 degrees. Relax your arms naturally at your sides, palms down. Keep your body flat when inhaling, slowly lift your hips when exhaling, and feel your waist and hips slowly leave the mat. At this time, the waist, abdomen and buttocks are forced together until the abdomen, buttocks and shoulders are in a straight line. 15 ~ 20 times in each group, 2 ~ 3 groups each time.

Note: put your hands on your sides, and don't put your shoulders on the mat. Keep your waist straight at all times.

One-legged shoulder bridge

Like the basic steps of the shoulder bridge, when the abdomen, buttocks and shoulders are in a line, lift one leg upwards. Keep your thighs strong and your knees relaxed, so that your hips can get more exercise intensity.

25 ~ 30 times in each group, 2 ~ 3 groups each time.

Note: Keep your waist straight and abdomen closed during the whole movement. In addition, we should pay attention to keep the body balanced. Advanced difficulty (preferably completed under the guidance of a coach)

Cross your legs and lift your hips.

Keep your feet hip width apart and keep your body upright. Put your arms at your sides and your fingers outward. Slowly put your left foot on your right leg, and turn your left knee outward as far as possible to form a plane parallel to the ground with your right leg. The legs are at right angles to each other. Hold on. At this time, the thighs and buttocks are forcibly lifted upward until the chest, abdomen and thighs are completely flat (at this time, you can imagine your body as a table).

Each group 12 ~ 15 times, 2 ~ 3 groups each time.

Note: Don't shrug your shoulders. Keep your back straight and your head up all the time. Support your body with your arms and thighs to keep your balance.

Squat down beside the ball

The basic movement is the same as the squat with the primary difficulty, but the difficulty will increase a lot after adding a ball between the body and the wall. Squat down slowly and let the ball slide up from the waist to the back. The whole process should be chest and abdomen, and the waist must be clamped.

25 ~ 30 times in each group, and 2 ~ 4 groups according to your own needs.

Note: it is difficult to keep your body balanced, so it is important to focus on this.

What is the method of beautiful back? The scapula is actually a very deformable structure. If you relax the muscles around the deformed and stiff scapula, you can have a beautiful back.

Around the scapula, there are 34 muscles added up to the left and right. If you are stiff here, your back will curl, leaving a stiff impression. If the scapula relaxes and returns to the correct position, it will naturally reveal the original beautiful curve, and only in this way can the image of the back be greatly changed.

In addition, the muscles around the scapula begin to consume body heat after full exercise, thus promoting the metabolism of the whole body. In other words, this is also related to the physique that is easy to be thin or fat.

Furthermore, the scapula has been corrected, and the elasticity of the muscles around it will be restored, which can not only improve the back, but also improve the buttocks and chest. Coupled with relaxing the muscles around the scapula, it also plays a great role in correcting shoulder pain and posture.

Ok, I'll introduce you to "Shoulder Skinny Exercise", five minutes in the morning and five minutes in the evening.

Simple and Effective Beauty Shoulder Slimming Exercise

First of all, start with a slimming exercise that is easy to see and learn. Try to get into the habit of exercising five minutes after getting up every morning. This will not only make the back more and more beautiful, but also improve the shoulder pain, and a happy day will begin. After getting used to it, do it slowly and seriously for twenty or thirty minutes at night, and the effect will naturally be more obvious.

Part 1 Promote blood circulation, metabolism and improve chest circumference! Cat waist stretching and slimming exercise (jumping up and down 20 times) * Numbers in brackets are minimum requirements.

1. Support the bed with both hands. Bend your knees so that your legs are at right angles and your hips are tilted.

2. Put your hands in front of the bed and let your elbows slowly approach the bed board until they are the largest. At the same time, the upper body bounces up and down around the neck.

Key points: bounce rhythmically!

Part2 the feeling that the scapula tilts toward the center! Hold slimming exercises side by side (about five times)

1, sit up straight with your feet, twist your upper body, and support the bedplate behind you with one hand.

2. When you feel the scapula moving and leaning towards the center, try to let your body sink. Do the same thing on the other side.

Important: Don't leave your hips on the bed board when your shoulders are in an effective position.

Improve your complexion and have a rosy and pink face! Bend back and slim down (swing about 20 times)

1, bend your knees, put your hips on your heels, and support your hands backwards. Facing the ceiling.

2. Swing your body back and forth while keeping your hips in a heel position.

Key points: At the same time, feel the scapula tightly attached to the body.

Stretch your shoulder blades in the office! Thin people use chairs for fitness exercise (elbow joint movement is about 10 times)

1. Grasp the back of the chair with both hands, and the distance between them is about 10cm.

2, consciously stretch the muscles of the scapula and shoulder, so that the elbow is close to the chest.

Important: Don't sit too close to the back of the chair.

Effective body-building exercises to slim waist and exercise back muscles.

Ladies who are worried about back muscle relaxation, in addition to the above four kinds of slimming exercises, try doing this kind of aerobics to exercise back muscles! This will make your back muscles more elastic.

Improve back muscle strength and improve muscle relaxation. Double elbow press gymnastics (hold for one second * ten times)

1, lie on your back and look at the ceiling. Stretch your arms to the left and right and bend your elbows.

2. Put your elbow on the bed board, and then press the bed with your elbow for one second. Repeat this action again.

Important point: don't forget to exhale while pressing!

Back curve stretching exercises create perfect shoulders and back.

Beautiful back stretching exercises create a perfect shoulder curve for women. Did you learn today?

Action 1:

Lie prone on the mat with your hands close to your ears and your legs slightly apart. Inhale, lift the upper and lower ends of the body at the same time, keep it for 6- 10 second, exhale slowly and relax (if beginners only lift the upper limbs), and repeat the exercise for 6-8 times.

Action 2:

Bend your knees and put your legs together, sit your hips on the mat, put your hands on your sides shoulder width, straighten your fingertips forward, put your palms on the ground, and slowly lift your hips. Stretch your body horizontally 15-20 seconds (if you are a beginner, you don't need to stretch your body horizontally), and you can repeat the exercise for 3-4 times.

Action 3:

Lie prone on the mat, put your palms on both sides of your chest when your hands are bent, push your hands up slowly, clamp your big arms on your sides, clamp your triceps brachii and latissimus dorsi, and bend your body backwards 15-20 seconds (if you are a beginner, you can reduce the angle of arm bending), which can be repeated for 3-4 times.

Action 4:

Stand up straight, shift your weight to your left leg, lift your right leg, bend your knees, put your hands on your hips, or hold a chair for balance. The body bends forward slowly, and the right leg extends horizontally backward until the body and right leg are flush with the ground (if you are a beginner, it is not necessary to be flush with the ground), and your arms extend backward with your palms facing down.

Keep your shoulders lower than your back and your chin lower. Focus on the ground in front of you for 30 seconds, then transfer your weight to your right foot and do it again.

Action 5:

Sit in a chair with your chest on your leg and your hands touching your feet. Look down at the ground with your eyes, keep your neck level with your spine, stretch your arms forward as far as possible, push your palms hard, and keep your hips and fingertips level. Hold for 30 seconds.