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How to train these 3 back muscles

The beauty of the world can not save the back of the tiger's waist!

By Egg LemmonPublished 4 months ago 3 min read
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How to train these 3 back muscles
Photo by David Hofmann on Unsplash

As the saying goes, a big face is not a disease, thick legs are killing people, and thick waist and thick back ruin their lives!

We all know to waist-thin legs and long necklines look good, but always easy to ignore the back line of defense - back!

Never underestimate the beauty of a line and a straight and dignified back, because it really determines a person's temperament.

In the age of thinness, thinness means sophistication and lightness, agility and sexiness, while the fat behind is naive and greasy. There may be a difference of 100 Jiang Xin and 1000 Fan Bing Bing between fashion!

Thin down, the microfat world goddess can also play back kill!

Back thick nine out of ten are because of fat, the rest are bad body shape caused by the disaster!

Back thick nine out of ten are because of fat, the rest are basically bad body shape caused by the trouble!

The not thin back will naturally look good, and people will have a temperament. For example, the talk about the rotten Mi Mi and also the flying self Zheng Shuang

Is not feeling very familiar, is not feeling like seeing yourself?

Long-term head down to play with the phone, sitting incorrectly at work, will lead to neck forward, back arch, and shoulders inside the buckle.

The inner buckle is ruinous, to see the paper man Keira Knightley and temperament textbook Liu Shishi.

In fact, not only aesthetic, but the back also determines whether our body shape is upright, body posture is good; let people open their shoulders in, a beautiful body posture.

Moreover, practicing good back muscles can also effectively solve the problem of hunchback and sedentary aches and pains.

The following actions can effectively exercise the back muscles, and beautify the lines.

A vertical spine muscle 01. prone jerk

Completely relaxed prone, arms and legs straight, inhale when the arms drive the upper body to lift off the ground, slightly stay, and then exhale to put down.

Four sets of 15 reps each, with 60 seconds rest between sets

02. Dumbbell Flexion Hard Pull

Bend over, keeping your back straight and your shoulders in front of your knees, and hold the dumbbells with both hands below your knees.

Contract the hips and back of the thighs to return the torso to a standing position, keeping the knees slightly bent and the arms naturally straight.

Four sets of 15 reps each with 60 seconds rest between sets

Back latissimus dorsi

01. Unilateral dumbbell rowing

The most effective back exercise at home, the target muscle is the latissimus dorsi. Keep your back straight and your upper body stationary, and consciously tighten your back when you pull your upper arm to the highest point.

Four sets of 15 reps each, with 60 seconds rest between sets

02. Dumbbell Prone Row

Bend over, keeping your back straight and your shoulders in front of your knees, and hold the dumbbells with both hands below your knees.

Contract the shoulder blades to bring the arms back, while bending the arms to pull the dumbbells down to about the height of the belly.

Four sets of 15 reps each, with 60 seconds rest between sets

III. Obliques

Dumbbell dips scapular retraction

Hold the bell in both hands, place it on the side of your body and bend your knees. Scapula backward, this action can exercise to the lower and middle trapezius.

Four groups, 15 sets each, 60 seconds rest between groups

n addition to sports exercise, in daily life should also be conscious of some details, such as restraining themselves from collapsing their back, always holding their chest and heads up, being sure to open their shoulders, and stopping stretching their neck ~.

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About the Creator

Egg Lemmon

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