What exercises do you stick to to make your back straight and attractive?

Stick to doing pull-ups. Pull-ups work muscles throughout the body, especially in the back. If you practice for a long time, you will be able to develop a strong back.

Yoga! It's best to stick to yoga! Can be shaped for different parts, calm, tighten fat, insist on being able to practice a healthy temperament, and pay attention to hunchback usually do not bury it for too long, timely chest expansion exercise, the main thing is to pay more attention to remind yourself that you usually expand your breasts without hunchback, and people also look energetic and temperamental.

How do you exercise to make your back straight and straight? Let me tell you.

01 First of all, if we want to exercise to make our back straight and straight, we can insist on doing push-ups every day, which is very effective for our back exercises, generally we need to do at least 50 days to do it, so that the effect is good.

02 Secondly, if you want to exercise to make your back straight and straight, we can also do yoga exercises, yoga has relatively high requirements for ligament stretching, which will make our body more flexible, and talking nonsense and there are many movements that can help us make our back straight and straight, this exercise is also very good.

03 After that, if you want to exercise to make your back straight and straight, we can also choose to do horizontal bar exercises, we stretch up and down, at least 50 times a day, which can also make our back straight and straight, and the effect is better.

04 Finally, if you want to exercise to make the back of the Pei Shen clan straight and straight, there is also the easiest way to exercise, that is, we choose to stand against the wall, so that our back can be straight and straight, generally standing for about 30 minutes a day.

High pulldowns, lean-over rows, dumbbell rows, seated rows, and pull-ups.

You can do pull-up exercises, do 2 3 sets a day, 10 per group, you can also choose push-up exercises, do 50 a day, you 10 15 as a group, you can also lift dumbbells, rowing, one-arm sitting sitting rowing, these movements can be very good to our back.

Wide pull-ups, barbell rows, dumbbell rows, seated rows, and straight-arm pulldowns are all great workouts.

1. Sleep on a hard bed, with only a layer of mattress between the bed board and your meat, thin. Try to move as little as possible at night.

2. Run more, once a day or two days, five kilometers each time, and run within 30 minutes of the Jishen clock.

3. Standing in a military posture, the key is to have a straight head, a straight neck, a slightly closed jaw, and a slightly backward shoulder. One of the experiences here is that you have a feeling that the top of your head is tilted upwards. Remember to keep your heels off the ground, or you won't get dizzy easily.

Thirty minutes a day, after standing a few 90-degree bows, move your waist.

4. Strict work and rest rules, maintaining a good mental state will make the body more upright and sharp, and the temperament will be more outstanding.

Stick to push-ups. Push-ups work the muscles throughout the body, especially in the back. Long-term exercise can build a strong back.

If you want to make your back more majestic and powerful, then practice these movements more: yoga exercises such as back gripping the pen, leaning over yw stretching, shrugging shoulders and sinking shoulders, and leaning over and turning, are all very effective in strengthening back strength, and can maintain a good back curve for a long time, and the back is more straight and full.

How can newbies exercise their backs? 1 classic machine movement to strengthen the back muscles and increase strength.

Kneeling push-ups, planks, yoga open back sticks. Kneeling push-ups: Kneel your legs half-way on the yoga mat, your upper and lower legs at 90 degrees, and lean down. Plank, insist for more than 30 seconds to achieve an open back and firm back. Yoga open back stick open back tightens back line.

Back training is especially important for everyone, and it is a simple combination of back movements for everyone.

Exercise goals: upper back and trapezius muscles.

Exercise effect: the upper part of the back is actually one of the parts that are easy to accumulate fat, and the non-standard sitting or standing posture in life and work is also easy to cause the uncoordinated development of the upper back, which will produce the unequal height of the shoulders and shoulders.

Number of sets: 3-5 sets of 8-10 reps.

Action 1: Body dumbbell shrugs.

1: Hold dumbbells with your feet shoulder-width apart and hang down naturally at your sides.

2: Shrug your shoulders, hold the dumbbell and lift it upwards, hold for a moment, return to the starting position, and repeat the set.

Coaching tips. Exhale as your shoulders lift up and contract, and inhale as you slowly fall. During the movement, try to feel the contraction and extension of the trapezius muscles, and at the same time control the speed of the movement.

Movement 2: Dumbbell lift.

1. The body is lying on the apparatus, holding dumbbells in both hands, and it naturally sags.

2Bend your arms and lift the dumbbells upwards. Hold this position for a moment to resume the starting motion.

Coaching tips. Exhale when the dumbbell lifts the muscles and contracts, and inhale when they fall.

During the movement, the arms should be lifted to control the chest and not lift off the cushions, and all the strength should be concentrated in the back** position.

Sunscreen is indispensable while fitness, sunscreen is not only a woman's thing, how can you tolerate your ** being hurt by UVA and UVB in ultraviolet rays? People who exercise regularly should use sunscreen regularly, especially for outdoor sports, and should pay special attention to the maintenance. Imagine being one of the shapeable figures in your twenties, but with a face of old age and vicissitudes, I'm afraid no one will feel the beauty.

Movement 3: Prone posterior expansion exercise.

1. Fix the rubber band in the middle, lie prone on the fitness mat, pull both ends of the rubber band with both hands, and keep the lower body still.

2. Pull the rubber band with both hands, to the sides, and at the same time take advantage of the situation to stretch the chest, slowly lift the upper body, hold it for a moment at the peak, and after realizing the contraction of the lower back muscles, slowly lower the upper body and resume the starting action.

Coaching tips. During the movement, the double base is clamped together to fix the feet to ensure that the lower part of the body is stable when the back is contracted.

Movement 4: Seated rowing.

1: Sit on the instrument bench, hold the handle tightly with both hands, step on the beam with both feet, bend the knees slightly with your legs, straighten your arms naturally, and relax your shoulder joints.

2: Pull the pole back with both hands, raise the chest and abdomen at the same time, contract the back muscles, and bring the shoulder blades closer to the spine, stay for 1-2 seconds, and then return to the starting position.

Coaching tips. At the peak, keep your shoulder blades closer to your spine so that your back muscles are fully contracted.

Fitness is most afraid of bad mood When people are in a bad mood and depressed, it is best not to go to fitness, many people will use exercise to vent bad emotions, but this practice is harmful to health. People's emotions will directly affect the normal performance of human body functions, and then affect the heart, liver and other organs, bad mood will only cancel out the health effects of exercise to the body, and even bring negative effects.

If you want to make your back straighter, you can do a chest expansion exercise to make our back fully open. You can also spend dozens of minutes a day standing against the wall to make our back straighter.

For example, lifting dumbbells 100 times a day and stretching your back 100 times can make your back more stylish, temperamental, and attractive.

Straight arm pull-downs, wide-pitch pull-ups, counter-grip pull-ups, dumbbell rows, deadlifts, etc.

Stick to push-ups. Push-ups work the muscles throughout the body, especially in the back. Long-term exercise can train a strong and powerful back.