The perfect back kill, just short of a sexual back groove to the bone!

If you are still in the fitness circle show vest line, A4 waist God, it is too out! Today is no back groove, not goddess, it is said that only 3% of the world's people have back grooves, they are the real goddess of the male gods salivating ......

The sexy parts of a girl are quite a lot, like the bone-thin A4 waist, plump career line, buttocks, and waistline ~ Whatever, the sexy vane has moved backward, cleavage is not as sexy as a back groove! The perfect back to kill by the back groove!

What is the back cleavage?

In professional terms, the back furrow is the spinal furrow, also known as the beauty furrow. It is a delicate and smooth groove formed by the spine in the middle of the back and the skin on both sides. Some people are born with a back furrow, but of course, the less obvious back furrow can also be formed by acquired training. The more full the vertical spine muscle is, the more obvious the visual back groove will be.

What is needed to show a beautiful back groove?

1. not too thick back sebum. The actual back of the back is not too fat, the back of a tiger will not have a back groove.

2. enough vertical spine muscle circumference. Some people think that thin can have back gutter this is a common misconception. In the end, the back groove is related to the back muscle group, with no vertical spine muscle and other muscle support, the back groove is not out of oh!

Look at the following picture of the skinny Tonya will be able to understand, too thin only the spine, there is no ditch ......

3. reasonable body posture. In human language is not to contain chest hunchback, body posture needs to be upright and neutral.

丨How to practice the back groove?

1. whole body fat loss: cardio training

Most girls have fat back, the front looks like nothing, and the side looks like a wide back to the shock, right? The back of the flab, although not visible in the mirror, ruins the body! Not only fat but also strong. So the first step to practicing back gutter is to reduce the excess fat on the back. The use of aerobic exercise first fat reduction of the whole body ~ such as walking, jogging, climbing, swimming, cycling, aerobics, and yoga, etc. can be.

2. back targeted fat loss: high pull down

Of course, you also need to specifically target the back for fat loss exercise. Commonly used exercise movements are "high pull-down". This practice is ideal for MM with more back fat and can be targeted to eliminate fat in the middle of the back.

Action points.

Grab the handle or bar with both hands, relax the parts below the waist and back, fully extend the latissimus dorsi, and lift the two lower legs bent.

Inhale, focus on the contraction of the latissimus dorsi muscles, flex your arms and pull up to the highest point to stop for 2-3 seconds.

Exhale, the contraction force of the latissimus dorsi muscle control, so that the body slowly down to restore. Repeat the practice.

Caution.

Each practice to fully stretch and contract the latissimus dorsi, down to the lowest, pull up to the chest

Do not swing the body back and forth during the action to use inertia to assist.

After each set of practice, hands should grab the bar suspension for a while, to stretch and relax the latissimus dorsi.

3. exercise vertical spine muscle: flexion leg pull

Flexion leg pull is a good way to practice the back groove, it is a weight training, mainly used to exercise the lower back which is the vertical spine muscle, but the intensity is greater, it is recommended to practice after a certain fitness foundation. The traditional hard pull training is to use a barbell, but girls can reduce the intensity of the exercise, replaced by a larger weight of dumbbells.

Action essentials.

The feet are standing in a figure of eight, the barbell is placed in front of the body, bending knees and bending over, the hands are holding the barbell, and the grip distance is about shoulder width.

Head slightly raised, chest and back tense, buttocks, upper body leaning forward about 45 degrees.

Pull to the highest point, shoulders as far as possible to abduct, head up and chest out, pause for 3 seconds. Return to the original, and repeat.

Caution.

Smooth movement, no chest, and a bow when lifting the barbell. The back should be tense, otherwise, it is easy to damage the lumbar spine.

Be sure to shift the weight to the waist, the body slightly forward to explore the body, until you feel the pressure on the waist.

The hands are a positive grip because the positive grip can better control the barbell to make the body smooth.

These exercises and training movements will help you exercise the vertical spine muscles at the same time, but also to a certain extent to help you change the bad habits of the hunchback and correct the body posture. So in training must not be lazy, to do the action standard. Finally, I still want to emphasize that a good body is its insistence, exercise is not three days to move the iron, two days to sunshine photos. Summer will soon come, seize the time to practice sex to the bone back gutter, skinny dipping is not afraid of!