Perfect back training can help us quickly lose weight back fat, create the perfect shape, so in the end how to do it?
Exercise one: double pull arm
First of all, keep your feet apart, keep standing, then take two dumbbells in each of your hands, lift your hands and bend your elbows, then keep your back flat and your arms on your leg. Arms began to lift, and then back down to the original state, this group of actions will be done every day sooner or later 20 times.
Exercise two: vertical push-ups
Hold your hands tightly against the wall and stand forward leaning forward, keeping your arms parallel to the ground. Then tighten your back, tighten your abs and slowly lower your body to the lowest possible position for 10 seconds, then slowly Push back to its original position, doing at least 15 vertical push-ups every time, practicing everyday.
Exercise three: Dumbbell exercise readily
The thumb and index finger between the tiger's mouth close to the dumbbell, palm toward the inside of the body grabbed the dumbbell, and then do the upward push repeatedly, lift the dumbbell exhale, down when the inhale .Not recommended when pushing the power of the wrist , Do not bend your wrist.If you feel that 1 kg is too light, you can also choose 2 kg heavy dumbbell.
Exercise four: Superman
First of all to the face and body lying on the ground facing down. And then stretch your feet, hands together to get a dumbbell. Then let both feet leave the ground as far as possible tilt, arms are also from the ground. Hold the dumbbell's hands to push the maximum forward, keep it for a few seconds and then come back, this action can be repeated 10 times.
