Many female friends ignore the back line, and the tiger-backed waist will always give people a strong feeling. If you want to give others the first impression of being a slender beauty, you cannot ignore the beautiful back work.
Push up and run
Lie face down with your arms bent, palms on the floor outside your shoulders, feet hip-width apart, toes tucked under. Invigorate your abs in tension as you press your body all the way up into a full back straight.
Lift your right foot and ‘run’ your right knee to your chest, then switch quickly so that your left knee goes to your chest. Switch 4 times, then lower yourself down to your original position. This is a representative. Try doing 10 reps on one side (you may have to work up to 10 or modify your knee push up).
YTI raise back
Press and run on your last palm, lowering all the way down to the floor, pointing your toes. Extend your arms above your head, thumbs up. Extend your spine, lift your chest (this is your ‘Y’), and keep your toes on the floor. Spread your arms out to the sides (“T”), then reach your arms, all the way back to your feet (“I”), if you can reach higher through your spine. Return to the starting position. This is a representative. Do it 10 times.
standing push ups
Stand with your hands close to the wall and lean forward, keeping your arms parallel to the ground. Then tighten your back, tighten your abs, and slowly lower your body to the lowest possible position for 10 seconds, then slowly push your body back to its original position. Do at least 15 standing push-ups at a time, and try to do them every day.
paddle practice
The paddle motion can be imitated at home. It is recommended that you put on music and adjust the frequency of movements from time to time to make the exercise more interesting. After the rowing exercise, you can also do some large rotations to strengthen the deep muscles of the back. Note that the arms should swing naturally with the body when turning.
hand stretch
Hold your hands behind your back, straighten your arms as much as possible, and try your best to lift them up to the limit. Do this for 50 times. At this time, you will feel the upper part of the shoulder blades being squeezed, and it will also help to exercise the muscles of the chest.
