A lot of fat accumulated on the back unconsciously, which is very uncoordinated with the arm. Here are five ways to create an attractive back, so that you can easily have a perfect back.
1. Natural standing style
Lean your upper body forward parallel to the ground, tighten your lower abdomen, keep your back straight, and slowly raise your arms to shoulder height. Tighten the scapula. Hold it for a while and return to the starting position. Repeat 10 to 15 times.
2. Windmill style
Stand up straight, feet slightly wider than hips, knees slightly bent, eyes straight ahead, and back straight. Hold a two-pound ball or other heavy object with both hands, put it on your hips, hold the ball with your right hand, straighten your arms, pass the ball to your left hand at the top of your head, put down your arms, return to your hips, and start passing up and down again. The movement of the arm looks like a spinning windmill. Do it slowly for about 20 times.
Step 3: Stretching Type
Hold elastic belt with both hands, a little wider than the shoulders, and lift it to the top of your chest. Spread your hands to both sides, open the elastic band, and palm down. Elbow slightly bent, use the power of scapula to pull your arms apart and keep your shoulders parallel to the ground. Slowly return to the initial action and repeat 15 to 20 times. Shape the shoulders and back centers.
4. Side lift type
Stand on the floor with your feet shoulder width apart, knees slightly bent, toes slightly outward. Grasp both sides of the towel with both hands, and straighten your hands up. Grab the towel with both hands and pull it to your shoulders. The towel is attached to the back of the head. Beginners can do 15 times, and take a minute off each round last night. Don't pull the towel away from the back of your head to avoid excessive pressure on your shoulders and sports injuries. Can beautify the shoulder curve.
lie on one's back
Lie on your back, put your hands on your sides, bend your legs, and keep your heels close to the back of your thighs. Move your hands to the sides of your head, put your palms on the ground, inhale, arch your back, lift your hips and abdomen. Increase the elasticity of the back and make the spine softer.