Summer’s backless outfit, with a variety of styles, is hot and sexy, and it is an indispensable item for women in summer. Are you worried that your “tiger back” is difficult to show. Here to teach you beautiful back body sculpting exercises, but also your sexy back.
Beautiful back body sculpting exercises
Whether the back is upright or not directly determines the beauty of a person’s entire body. A strong and healthy back will not only make you look beautiful and smooth, but also make you look much taller.
The first step: pull the belt to fly
Tie an elastic strap or hose to the doorknob, hold one end of the strap in each hand, sit tight, and stretch so that your arms are at shoulder level, then gently bend your elbows and slowly pull the strap back until Elbows are at chest height, and shoulder blades are tightened. Hold for a while, return to the starting position, and repeat 12 to 15 times.
Step 2: Single-arm bending exercises
Put your right hand and right knee on a bench, grab a medium-weight dumbbell in your left hand, palm up, and bend your elbows slightly. Keep your left elbow at shoulder height, tighten your abs, and keep your neck and back in line. Put it down, return to the starting position, and repeat 10 to 15 times, switching to the right hand.
The third step: standing and flying practice
Stand, knees slightly bent, feet hip-width apart, hold a light weight dumbbell in each hand, palms facing each other. Lean forward with your upper body parallel to the ground. Squeeze your abs, keep your back straight, and slowly raise your arms so they are shoulder-level. Tighten your shoulder blades. Hold for a while, return to the starting position, and repeat 10 to 15 times.
Simple beautiful back exercises
Beautiful back small dumbbell version
STEP1: Open your feet shoulder-width apart, relax your shoulders, and hold dumbbells; your arms hang down naturally, and your eyes look straight ahead.
STEP2: Slightly bend the knee joints of both legs, raise the dumbbells in front of you, stand still when it is level with the ground, and hold it for 5-10 seconds, then put it down and continue.
STEP3: Bend your knees slightly, and lift the dumbbells to your side. When the upper arm is basically level with the ground, stand still, hold for 5 seconds to 10 seconds, then put it down and continue.
STEP4: Bend over, bend your knees, stand your waist, keep your chest out, and at the same time hold the dumbbells with both hands and lift them up sideways, feeling your shoulder muscles tighten. When the dumbbells are basically at the level of the shoulders, stand still, hold for 3 seconds to 5 seconds, and then return to the standing position.
Beautiful back rubber band version
STEP1: Open your feet to shoulder-width apart, step on the rubber band under your feet, and reserve the length on the side of your body to reach your buttocks. If the rubber band is too long, wrap it around 1-2 times under your feet.
STEP2: Bend your knees slightly, step on the rubber band with your toes or the center of the soles of your feet, and at the same time hold the rubber band with both hands and pull it in front of yourself, stand still when it is level with the ground, and hold it for 5 to 10 seconds, then put it down and continue.
STEP3: Bend the knee joints of both legs slightly, step on the rubber band with the toes or the center of the sole of the foot, and at the same time hold the rubber band with both hands and pull it up on its own side. When the upper arm is basically level with the ground, stand still, hold for 5 seconds to 10 seconds, then put it down and continue.
STEP4: Bend over, bend your knees, stand your waist, keep your chest out, cross the rubber bands at the same time, clench the sides of your body with both hands and pull up, feel your shoulder muscles tighten. When the hands are basically at the level of the chest, stand still, hold for 3 seconds to 5 seconds, and then return to the standing position.
Beautiful back relax version
STEP1: Sit your buttocks on your feet, your arms hang down naturally, and your belly and chest should be tucked in.
STEP2: Slowly stretch your arms forward, keep your chest as close to your knees as possible, tap your forehead lightly, and stretch your shoulder and back muscles.
STEP3: Inhale, squeeze your abdomen and bow your waist, stretch your back, and slowly lift your body back to your kneeling position.
