Crawling can effectively exercise the back muscles, and long-term adherence to crawling can make the spine more favorable and the back lines more perfect. This move is especially suitable for people with thick back and excessive cervical pressure.

2. Chest expansion exercise

People with thick backs generally accumulate a lot of fat on their shoulders, and chest enlargement can effectively exercise on their shoulders and back. Chest enlargement exercise has a good effect on preventing back fat accumulation and stretching shoulder and back muscles. The key is to hold out your chest and shape.

3, dumbbell thin back

It is difficult to exercise your back at ordinary times. In order to tighten the defense line, necessary strength training is essential. Dumbbells can be used to achieve the purpose of thin waist. Hold the dumbbell with both hands and push it up. Be careful not to use the strength of your wrist. The weight of dumbbells can be selected according to individual circumstances, and can also be replaced by mineral water bottles filled with water.

4. Paddling practice

Imitate the action of rowing, carry out thin back training at home, and suggest playing music while changing. Pay attention to adjusting the action frequency, feel the force of the whole shoulder and back, and do some substantial turning movements after rowing practice to strengthen the deep muscles of the back.

5, avoid sedentary

If the upper body does not move for a long time, it will seriously affect metabolism and lead to fat accumulation. Sedentary people should often do stretching exercises on their shoulders and back.

Baidu Encyclopedia-Back Training Method