The exercise method of thin shoulders and beautiful back is actually not a very difficult thing, but the most important thing is to insist on forming habits in daily life, which can not only change the body shape, but also change the temperament of the whole person. Look at the exercise method of thin shoulders and beautiful back.

The exercise method of thin shoulders and beautiful back 1 1, with arms akimbo.

Keep your legs shoulder-width apart, keep your body upright with your hands akimbo, and swing your arms forward or backward. Keep practicing for more than 20 minutes every day until your hands and back feel sore. This kind of exercise can fully exercise the muscles of your back and shoulders, at the same time make your muscles firmer and reduce back fat, thus achieving the effect of beautiful back.

2. Chest expansion exercise

I hope everyone will do chest expansion exercises as soon as they have time in their daily lives. Everyone must adjust their breathing rhythm when doing it. In order to burn fat, they must feel the warmth of back and shoulder muscles.

Step 3: Stand against the wall.

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.

4. Vertical push-ups

Keep your hands close to the wall, lean forward and stand with your arms parallel to the ground. Keep your back tight, then tighten your abdominal muscles, slowly lower your body height, keep it at a lower position for 10 second, and finally slowly restore your body to its original position. Everyone should do at least 15 vertical push-ups every day and practice every day.

5. 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.

Exercise method of thin shoulders and beautiful back 2 Actions 1: Lie on the mat, straighten your hands, open your shoulders backwards, move your chest forward as far as possible, raise your head, relax behind your neck, keep your legs close to the ground and exhale for 30 seconds.

Action 2: Tighten the coccyx and the inner thigh, sit on the floor, with your back straight, your feet touching the ground, and your legs close to the ground. Heels are opposite, pelvis is clamped, feet are squeezed hard, and arms support the ground. Hold for 2 minutes. Exhale and slowly separate your feet.

Action 3: Stretch the outside of your arm, cross your hands on your back, and exert your strength on your shoulders. Bend your legs to one side, put your left foot on your left arm, keep it for 2 minutes, and breathe evenly.

Action 4: First do an improved push-up, with your knees on the ground, your palms in a straight line with your shoulders, your shoulders raised and opened, and your head in a straight line with your knees, 10 second, and your breathing should be balanced. Repeat 3 ~ 5 times, and gradually become 30 seconds each time.

Action 5: Sit on the mat, open your legs 70 degrees, hook your feet, turn your body to one side to the limit you can bear, touch your right toe with your left hand, and extend your right hand backwards. Hold for 30 seconds and turn to the other side.

Action 6: straighten your body, put your feet together and stretch your hands forward. Exhale with the spine as the fulcrum until the back and legs are at right angles. Throughout the process, two eyes always looked at their hands; Breathe naturally for 30 seconds. Restore the upright posture and repeat the action for 5 times.

Action 7: Sit on the mat, head back, neck relaxed, legs straight, hands behind your back, fingertips forward. Lift the hips, lift the wide joints of abdomen and chest upwards, align the neck with the spine, and make the whole body in a straight line from head to toe. Hold 10 second and breathe steadily. Repeat 3 ~ 5 times, each time slowly reaching 30 seconds.

Exercise method of thin shoulders and beautiful back 3 First, turn the clavicle to exercise thin back.

1, put your hands together, put your thumb under the clavicle, and put the other four fingers in the depression above the clavicle. Pinch the position of the clavicle with your fingers and let your fingers brush from the inside to the outside of the clavicle.

2. The thumb leaves the collarbone, then clings to the index finger, the arm swings forward, keeping the finger posture unchanged, and the right arm swings to the upper right.

3. Raise the elbow as high as possible, keep the movement of the left arm unchanged, and then turn the left arm to the upper left to rotate the clavicle.

Effect: This action of turning the clavicle can accelerate blood circulation and discharge excess garbage in the body. Stimulate the muscles of the back, let the muscles relax fully and burn the fat on the back.

Second, supine and thin back

1, lie on your back, legs together, and put rubber bands on your feet. Lift your right foot up slowly and let your abdomen squeeze hard.

2. Straighten your legs and gently pull the rubber belt to make it as close to your body as possible. Repeat this action 5 times, and then repeat the exercise with different legs.

Results: This method has a good effect on correcting hunchback. It can fully relax the muscles of the spine and back. At the same time, it can also exercise leg muscles and shape tight leg lines.

Effectively exercise thin shoulders and thin back

People who want to lose weight can do some exercise to achieve the goal of losing weight. In particular, they can do more upper body exercises, such as flat support, back yoga, etc., to promote body fat consumption, help local muscles shape, and improve the problem of shoulder width and meat thickness.

1. flat support: it can stretch the muscles of abdomen, back, arms and shoulders, and has a good effect on thin shoulders and thin backs. First, you should lie on your stomach with your forearms on the ground, stick to the ground as much as possible, support your whole body with your feet and forearms, and keep your abdomen straight and your whole body in a straight state. At this time, according to the actual bearing capacity, the feet can be opened with shoulder width, step by step;

2, back yoga: while slimming shoulders and back, it can play a certain role in shaping muscles, and can also stretch meridians to make people's body and mind more comfortable. The main movements include arm abduction and backward extension, and according to the endurance of the body, the exercise effect is achieved through continuous movements;

3, whole body exercise: such as jogging, swimming, dancing and other whole body aerobic exercise, can drive the whole body muscles, including shoulder muscles, is conducive to the consumption of body fat, to achieve the purpose of slimming.

Thin shoulders and thin back can be improved by controlling diet besides taking part in some effective exercises. The daily advice is to avoid eating too many high-calorie foods, such as cakes, barbecues and greasy foods, especially before going to bed at night, to avoid the accumulation of calories leading to weight gain, which is also not conducive to the thin shoulder plan.

Exercise method of thin shoulders and beautiful back 4 1, raise your hand and "surrender" to soften the spine.

Stand on your feet, surrender your hands to the sky, slowly lean back and tighten your back for 5 seconds, relax and repeat the action, which can last 1 minute.

This action can soften the spine and increase the elasticity of the back.

2. Stretch your back.

Stand with your feet together, cross your hands and fingers above your head, palms up, and straighten your back hard. Hold for 5 seconds and repeat 10 times.

This action can stretch the back fat and achieve the purpose of slimming the waist.

3. Shrug your shoulders when washing.

When washing, stand shoulder-width apart, stand on tiptoe with your heels, shrug your shoulders vigorously, hold for 3 seconds, relax your shoulders and heels, and repeat several times.

This action can improve the shoulders and make them more beautiful.

4. Learn how babies can hold things.

Imagine a baby sitting on the ground trying to hold something in front of him and stretch his back muscles as far as possible with his hands.

This action can also exercise the back by stretching the back muscles.

Put your head in your hands while watching TV.

When watching TV, you can put your hands behind your head, cross your fingers, stretch your elbows as far as possible to your shoulders, hold on for 10 minutes, relax, and then repeat.

This action does not take up special time, and it can quickly gain weight on your shoulders every day.