For the method of reducing fat, we can continue to pay attention to our other works. There will be something about nutrition intake, which can help you reduce body fat and make your muscles stand out. The following action will be better.
The following three exercises are actions that can help muscle growth. In the process of reducing body fat, muscles will become more and more developed. Add up the two effects and you will get considerable back muscle lines.
The back is the blind spot of our vision, but this part is very important. Lack of back exercise will not only cause posture problems such as hunchback, but also make your sports ability stagnate. If you want to break through, you must practice your back.
Some people say that since you can't see your back, what's the use of asking for lines? Of course, it plays a big role. Muscle lines are not only visual enjoyment, but also the embodiment of your muscle state. Of course, having lines is the best state.
You need to exercise your back if you want to change your figure from back to inverted triangle. Wide back is an essential part. With the exercise of your upper waist and abdomen, I believe you will soon have the prototype of the inverted triangle.
Before we start to improve the defence, we should also activate it. We can activate these muscles by doing the following actions with dumbbells, and we can be familiar with the actions. Aren't they all?
Action 1: dumbbell prone rowing
This action can activate the back well and make it get enough exercise.
We will use a tilting table press. You should fix your body first, let your chin be above the bench press, and prepare dumbbells at the bottom. Then, pick up the dumbbells on both sides, stretch first, lift the dumbbells, keep the muscles tight, and let the muscles be fully stretched. Then lift the dumbbell, about ten times. Elbows are close to the body, dumbbells move to the hips, and muscles are tightened while leaning back.
You should make the muscles in your back contract, and your chest should rest on the cushion.
Action 2: One-handed dumbbell rowing
This exercise can exercise the back muscles on both sides, and you can train on the weaker side.
Take a dumbbell first and rest your other hand on the top of the bench press. At this point, let the palm of your hand rotate towards your knees. Then, lift the dumbbell and move it to the hip, keeping the dumbbell close to the hip. Keep a standard posture, keep your arms close to your body, and don't let the posture of your lower back deform.
It will be very helpful to hold your chest out when you do it. And in this process, the back can't be arched.
Action 3: Lift your legs on your stomach.
This action can be done at home, lying on the sofa, and even better on the sofa in the gym.
First, let the hip rest in the limit position, then grab the lower edge of the bench press, bring the heels together, and then lift it. This action is like a dolphin, lifting them to keep the muscles tight and make the back muscles contract as much as possible. Don't let the range of motion be too small, it is impossible to squeeze.
Try to keep your hips off the bench, and the same is true below. When you leave the bench press, let your feet press down slowly and explosively.