Back muscles are also an important part of our body muscles, so we should pay enough attention to them. Many people may think so. Isn't it good enough for me to develop eight-pack abdominal muscles? If you think so, you may be wrong. Back muscles also play a vital role in daily life. In summer, my sister wears a suspender skirt to go out. Although you have practiced your abdominal muscles well enough, you should also pay attention to modifying your abdominal muscles when you go out to dress. Others see that you have a good figure, but when you pass others, you will show your bloated back. How will others feel? I think it will be extremely embarrassing, so I want to have my own figure. Back muscles are also part of our training. Today, I will bring you a set of exercises to practice your back muscles. I hope you can study them with me.
1. Back kick
Before we do this, first, we prepare a towel or a rope or a stick wider than our shoulders. Get the equipment you need and start today. First, kneel on your yoga mat, bend your legs 90 degrees, hold your prepared instruments with both hands and support them on the ground, then slowly get up and put your hands on your back and shoulders with your backhand, then return to the original action, lift one leg backwards and extend your 90-degree leg to a high place until the leg can be completely straightened. When this operation is completed, return to the initial operation. Repeat this action 20 times. This movement is divided into two parts, and each part plays a good role in shaping the back muscles. Everyone must make action standards, so as to achieve the ideal training effect. Keep practicing and achieve good training results in the shortest time.
Diagonal kick
First, kneel on your yoga mat, keep your legs bent 90 degrees and put your hands on the ground. When you are ready, start doing our group of actions. First, turn your arms upside down and keep your palms up. Then, the left leg and the right hand are lifted at the same time, the palm of the right hand keeps facing the ceiling, and the left leg keeps bending 90 degrees. The standard is that the arms are over the shoulders and the thighs and hips are in a straight line. After completing the action, you don't have to go back to the initial action. Lower your arms and legs slightly, then return to the standard action and repeat this position 15 times. The other side continues to do this 15 times as a group, and repeats three groups of such actions. A group of movements can rest properly and try to achieve the standard of movements, which can help everyone to practice our back muscles better.
3. Unilateral lifting
In order to achieve better training effect, everyone can hold your dumbbell as much as possible when practicing this group of movements. First, we stand with our legs apart, which are slightly wider than our shoulders. Hold our dumbbells with both hands. First straighten your arm up, then lift your leg up and pull your arm down until the elbow joint contacts the knee joint. If you can't meet this requirement, you should pull your elbow low enough. Legs and knees should be raised high enough to maintain proper training effect. After the action is completed, it will return to the initial action. Repeat this action 10 times on one side, and continue 10 times on the other side as a group, and * * * do three groups of such actions. This action is mainly used to exercise the lateral muscles of our back, and it is also very important for shaping our figure.
4. Turn sideways and stretch leg press.
First of all, we lie on our yoga mat and do a standard push-up preparation posture. After the preparation posture is done, bend the leg to the other side of the bend leg, then put the knee part of the bend leg under the crotch, then support our body with arms, straighten the bend leg, and stretch the bend leg backwards until our legs can be completely straightened. After doing this, return to the original standard push-up preparation posture, and continue to repeat this action 10 times, and then continue on the other side after completion, and repeat this action 10 times.
This action also teaches you how to exercise the muscles on the side of our back. I also hope that you can practice seriously, because this group of movements also has certain requirements for the toughness of the body. Many people may have their movements substandard because of their lack of flexibility. I can only say that we should try our best to be standardized.
Today's back muscle exercise is for you. I hope you can seriously study the standard requirements of each movement, make the movements as standard as possible, and practice these movements every day. Because the back muscles are not so easy to shape, I hope everyone can practice well. It is impossible to build a beautiful back by fishing for three days and drying the net for two days, so come on, everyone, and fight for our beautiful figure! Thank you all.