Today, Xiao Bian shares with you 5 thin back exercises, specifically for the back fat, to help you practice the United States back.
1, standing back muscle training
The first step: standing position, feet and feet shoulder width apart.
2. The second step: the body is 120 degrees forward, the knees are slightly curved, and the center of gravity is between the legs.
The third step: The arm is naturally lifted, crossed in front of the chest, and sliding arms to the back with a rowing action.
Note: The above actions are done in three groups, 12 times in each group. Each group is 30 seconds apart.
Keep your back and head parallel and look forward. The knees must be bent slightly so as not to damage the knee joint.
2, standing back muscle training
The first step: Standing position, feet and shoulder width. Hold the dumbbells with both hands, arms hanging naturally.
Step 2: The body is 90 degrees parallel to the ground. The knees are slightly curved. The back is naturally parallel to the head.
Step 3: Lift the small dumbbell up to the chest and lift it to the chest for 1-2 seconds. Note: Look up and raise your chest.
Note: The speed at the time of the action should be quick-pull and slow-play, exhale when pulling, and inhale when putting down.
The weight of the dumbbell is recommended to be about 3 pounds. Or you can use mineral water and other similar weight substitutes.
3, back muscle training on the mat
The first step: body lying prone on the mat.
Step 2: Hold both hands behind your ears, and raise your legs and upper body at the same time. Hold it down for 1-2 seconds. This action will allow the back muscles to stretch fully.
Note: When slowing down, it should be slower than lifting up. Note: The above action is performed 20 times/group, do 3 groups. Each group is 30 seconds interval to relax.
4, stool back muscle training
The first step: the knee of the left knee is slightly bent, the right leg and thigh are 90 degrees, flat on the stool.
Step 2: Hold the dumbbell in your right hand and stretch the arm fully 90 degrees backwards. Note that when inhaling backwards, inhale and exhale when you put down.
Step 3: Exchange legs and repeat the above actions.
Note: The above actions are left and right 15 times each for 1 group. Do 3 groups, each group is 30 seconds apart.
The weight of the dumbbell is recommended to be about 3 pounds. Or you can use mineral water and other similar weight substitutes.
5, bench back muscle training
The first step: Sitting on the oranges with your legs apart, raise your chest and look straight ahead.
Step 2: Hold the dumbbells with both hands, extend your arms parallel to the ground, and bend the arms upwards, making them 90 degrees with the arms.
Note: Parallel up and down stretching 20 times for 1 group, do 3 groups, each group interval 30 seconds to relax.
The weight of the dumbbell is recommended to be about 3 pounds. Or you can use mineral water and other similar weight substitutes.
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