1, the standard of beauty back
The first point: the back is straight but has a concave curve, and the whole looks beautiful and smooth.
The second point: the back should not be too thin, and it needs a proper sense of flesh to look plump. In addition, you should have two beautiful shoulder blades to highlight your sense of bone.
The third point: the proportion with the hips is appropriate, which can show the ups and downs and bending of the waist. Spinal sulcus is obvious.
The fourth point: the back skin should be smooth and there should be no acne scars. The skin is smooth and delicate, with fine pores and no heavy hair.
2, the cultivation of beautiful back
1. Beautiful back yoga
1) Sit up straight, straighten your legs forward, bend your left leg on your right thigh, and put the soles of your feet up.
2) Exhale, stretch your left arm forward, grab your right toe with your left hand, turn your upper body to the right, put your right arm back, and hold the left side of your waist with your right hand.
3) Inhale and exhale. At the same time, turn your head and upper body to the right as far as possible, keep breathing naturally for 20 seconds, and change to the other side.
stretching
Sitting in the office for a long time, you might as well stretch your back, which will help beautify your back, shrink your abdomen and achieve the effect of slim waist and beautiful back. In the small details of life, you will have the opportunity to exercise. Put your arm out of your shoulder, shake your arm back, lean back and look up. Let the blood circulation in the head be improved and more oxygen be inhaled into the chest.
swim
Breaststroke, freestyle, backstroke and butterfly have obvious effects on training back muscles and reducing back fat, among which butterfly is the most obvious. And swimming can make the whole body get the best exercise, and you can lose weight wherever you want. It should be noted that don't rush to lose weight and ignore the warm-up exercise before swimming, which is easy to cramp and lead to danger.
In addition, in life, we should also pay attention to keep straight whether sitting or standing, and never have the habit of hunching over, otherwise it will affect the aesthetic feeling.
Step 3 do dumbbell exercises
1, reduce leg and back
When doing calisthenics, you can carry out one-legged hip lifting exercises with dumbbells. This method of exercising with dumbbells is better than mechanical training with calves. You can step on the board with your forefoot, put dumbbells on your knees, and do hip lifting exercises with one leg or both legs, which can be done at home. Doing dumbbell exercises to practice back muscles, as long as you hold dumbbells with both hands, do abdominal rowing exercises, or row with one arm, you can open your arms, let your back muscles move, let your back muscles grow faster, and let your back fat disappear.
Step 2 exercise your chest and shoulders
It is very obvious to exercise your chest with dumb bell exercises. First lie on your back on a stool or bed, do push-ups with dumbbells, or do multi-angle bird exercises with dumbbells to develop muscles in other parts of the sternum. It is also important to practice shoulder muscles, such as holding dumbbells in both hands, measuring instrument, lifting horizontally forward and leaning over birds. These can be practiced to the middle, front and back of the deltoid muscle of the shoulder, or to the trapezius muscle, lifting dumbbells over the head and shrugging.