A good figure needs a beautiful back, how can you practice back killing?

Follow some sports coaches out of the back movements, as long as you stick to it in a certain period of time will have an effect, of course, you must first understand your physical condition in all aspects, and choose your own suitable is the most important.

Pull-ups can be performed, which can effectively mobilize the muscles in the back of the shoulders, making your shoulders thicker and thicker, forming a back kill.

If you want to have a beautiful back, you need to exercise your back, and you can first exercise your shoulders, back, and buttocks.

Effective Ways to Eliminate Back Fat The following set of back exercise moves is simple and practical, which can help you get rid of back fat as soon as possible, and at the same time, relieve back pain and correct poor posture.

Trick 1: Hip flexors stretch the left leg to the knee on the ground, the left foot toe to support the ground, and the heel lifted; The right leg is bent at the knee and the thigh is parallel to the ground; Place your right hand on your hip or thigh, raise your head and chest, tighten your abdomen, and straighten your back. Hold for 25 seconds with your left arm straight forward with your palm open, thumb up, little finger down, and finger pointing forward; The left arm is straightened upwards, the palm is open, the fingers are facing the sky, and when viewed from the side, the arm, back, waist to the tailbone, forming a straight line, hold for 25 seconds; Lower your arms, relax your whole body for 5 seconds, and repeat the above movements 1 time; Change legs, do 2 times according to the above steps, and a set of movements is over; For each workout, perform a set of movements 2 times.

Trick 2: Extend your limbs and palms to support the ground, and at the same time, your legs and knees touch the ground; The left arm is on the ground, the right arm is raised, stretched forward, the palm is open, the thumb is up, the little finger is down, and the fingers are pointing forward; At the same time, the right knee is on the ground, the left leg is straightened back, the toes are taut, and from the side, the arms, neck, back, waist, hips, legs, are on the same level; Tighten your abdomen and buttocks, stretch your right arm forward as far as you can, and your left leg as far back as you can, hold for 3 seconds; Restore, after 5 seconds, do 1 more time; Change legs, do 2 times according to the above steps, and end a set of movements; For each workout, perform a set of 10 movements.

Actually, the back is a difficult place to exercise, one of the reasons is that we can't see our back, so today I'm going to teach you how to activate our other muscles, I know it's a bit difficult to understand, but then you'll understand.

Generally, before we practice back, we have to do a set of stretches, and then do a set of exercises to activate the back muscles, which is said to activate the muscles.

Actually, I prefer to call it back awakening, if we want to practice the back well, then we have to learn to feel the muscle mana, the unity of mind and movement.

Let's use the elastic band to stretch the lower back first, if you do this movement correctly, then you can feel the stretch of the back, we stretch the left and right sides for about 10 to 15 seconds, and then we can also do some elastic band high pulldown, if there is a device, it is better to use the instrument to do it.

But you should pay attention to the fact that you must choose a small weight, when stretching the elastic band, we have to feel the contraction of the muscles, and every time you pull down the elastic band, we must try our best to contract the back muscles, even if it is a centrifugal action, we must keep the muscles contracted.

We must not let the elastic band exert too much resistance to our movements, and this elastic band pulls down in the high position about 20 times.

If you only have one elastic band, you can do it separately from the left and right, and these two simple movements can make a big difference in your back training.

Then we can do the regular movement, the first movement I want to recommend is the ring pull-up, this is probably the best back exercise, it can best build our back, I have been training with this movement for a few months, this is arguably my favorite way to train the back.

The advantage of this movement is that it can be trained independently on the left and right, and can train our back symmetrically, my recommendation is to do four sets of this movement, the first two sets of twelve reps each, each of which is two seconds of centrifugation, you can feel it yourself.

The benefits of centrifugation are self-evident, and we should move as slowly as possible when doing centrifugal movements. Because we can contract our back muscles every time we pull up, feel the peak contraction for a few seconds, and keep the muscles contracted even when we put it down.

In this way, we can maintain uninterrupted force on our muscles, better train our back, and if you still have the strength to do it, then you can try to do it as many times as you can, but if you don't have enough strength, I hope you don't rush it.

If you don't have rings to use, or if you think it's difficult to do pull-ups with rings, then you can also choose to do this with the horizontal bar, and if it's difficult to do bodyweight pull-ups, find something to help.

I can also contract my back muscles better. It's just my personal preference, and you can try it, but I still hope you can do it your way.

If you want to become the goddess of the back, you can practice your back well, you can perform barbell rowing, leaning over dumbbell flying birds, pull-ups, straightening your back and throwing the battle rope, rope pressing down and other actions to exercise the back muscles.

Yoga. Because yoga movements can shape the back well, it can make the back muscles look better.

First of all, the first point is that you should carry out this stretching training on the back, through this stretching training, your back can become very thick, very elastic, and achieve a very perfect back figure. The second point is that you can lift your muscles with this type of muscle lifting, and then you can have a perfect contraction, and this muscle effect is very attractive.

If women want to practice a good-looking beautiful back, then they can complete it through chest expansion exercises, so that the back can be better exercised and the back can be exercised with more beautiful lines.

I remember to talk about this case of how to beautify my back in Mr. Di's small class, so you can refer to it.

The dorsal groove is not retracted, the dorsal groove is related to the back muscles, and without the support of muscles such as the erector spinae, the dorsal groove can never be squeezed out.

1 Prone with both ends up in 4 sets of 15 reps each, with 60 seconds of rest between sets.

Lie on your stomach completely relaxed, with your arms and legs extended, lift your arms and legs off the ground at the same time as you inhale, stop for a moment and then breathe down.

2 Prone heterolateral hand and foot stretches 4 sets of 15 reps each, with 60 seconds of rest between sets.

Lie on your stomach completely relaxed, with your arms and legs straight, lift your left (right) arm and right (left) leg off the ground at the same time as you inhale, stop for a moment and then breathe down.

3 Bent-down dumbbell rows 4 sets of 15 reps with 60 seconds of rest between sets.

The target muscle is the latissimus dorsi, keeping the back straight, the upper body still, and consciously tightening the back when the upper arm is pulled to the highest point. Four sets of 15 reps with 60 seconds of rest between sets.

4 Single-arm dumbbell rows 4 sets of 15 reps with 60 seconds of rest between sets.

Increases the latissimus dorsi muscle to help you quickly develop the dorsal sulcus. Pay attention to your breathing, bend the knees of the supported leg slightly, and do not lift the elbow over the body.

5 deadlifts 4 sets of 15 reps with 60 seconds of rest between sets.

It's also a great way to develop the dorsal sulcus, to be able to slowly deepen your dorsal sulcus, and it's a weight-bearing exercise that trains your erector spinae.

6 Stretch for 60 seconds.

Remember to stretch after the action is completed, and feel the muscles stretched in the stretch to have a good line.