There are many benefits to doing chest expansion exercise, not only can it effectively slim and beautiful back, but also have the effect of tall and straight chest shape! Usually, as long as you have time, you can do a large-scale chest expansion exercise, and the pace can be fast or slow. As long as the back muscles feel warm, the effect of burning fat is achieved.

2. Paddling practice

I really don't want you to paddle. Imitate the action of rowing at rest, the range can be larger, and adjust the action frequency by yourself, 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.

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. Lie on the mat on the floor, face down, and put your hands 3 cm behind your ears. Lift your upper body slowly with waist strength, put your elbows behind your ears and slowly leave the ground, pause for 3 seconds, and look forward without leaning back. Then slowly put down the upper body and return to the original squat action. Can be repeated 10 times.

5. First of all, belly in, head up, chest out, hips down, stride as far as possible, hands shaking violently, and do the biggest exercise, just like a female soldier walking on the parade ground, except that she doesn't have to kick forward. Walking can also be exercised in this way. If you don't hold your chest out, it's like noodles. If you hold your chest out, you are naturally proud. Three-step yoga will help you thin your waist and abdomen, enhance digestion, promote metabolism, improve sagging internal organs and tighten muscles ... Time: morning, noon and evening, and practice on an empty stomach before meals. Practice for 5 ~ 10 minutes each time, and each posture can be done for 2 ~ 3 rounds according to personal situation.

6. The simplest thing is to wipe your back with a towel (put your hands behind your back up and down, and hold one end of the towel up and down). Three times a day, eight times and eight beats each time.