Why do you look like no temperament? Because you have a tiger back and a thick waist
Honestly, are you a girl who will get two laps of meat in underwear?
Long-term sedentary work, plus not paying attention to posture,
Always with a chest hunch, the back has accumulated a lot of fat.
Not only does the clothes look bad,
More will make you age Double Up,
Labeled as a teacher of the family! !
So how to create a sexy bodybuilding back curve,
Showing a beautiful back,
Put on a sexy dress to become the focus of attention?
Today I recommend a few very simple actions for everyone.
There are actions that can be done at home
There are also actions that need to be done with the help of instruments.
Cousin feels that it is more effective to use the equipment in the gym.
01
Bending over the barbell rowing
The legs are slightly bent and squat, the back is kept parallel to the ground, and the dumbbells are held by both hands perpendicular to the chest. Use the back and shoulder blades to force, tighten your hands and elbows to the chest. Be sure to keep your elbows facing up. Keep your back flat and do not bend the hunchback. Return to the original position and repeat it 12 times.
02
Sitting posture chest pull down
1. Sit on the fixed seat of the pull back exercise machine. Hold the handles at both ends of the upper bar separately according to the grip distance and the grip method.
2. Inhale, pull the bar vertically from the top of the head to the back of the neck and shoulder, or pull the bar vertically from the top of the head to the chest, stop for 2-3 seconds; then exhale, slowly restore along the original path; repeat do.
03
Leaning one-handed dumbbell rowing
1. The body is grasped by the positive grip method, the other hand is supported on the bench, and the other knee is bent on the bench. The body is almost parallel to the ground, and the head is raised.
2. Put the weight as low as possible, pull the weight to the body; try to keep the body still, pull the dumbbell to the side with the back instead of the arm; slowly lower it, keep the weight control, one side finished Practice the other side.
04
Cross up
Arms, legs, and upper body are off the ground. Keep your head and spine in a natural line and don't over-raise your head. The left and right arms are lifted up at the same time, inhaling and tightening the abdomen, while the arms and legs are simultaneously lifted up off the ground. Stretch your abdominal muscles. Shrink your vertical muscles, pause a little, feel the contraction of the lower back, hold on for 1-2 seconds, then slowly exhale and relax, return to the original position, put down the left and right arms, change the right and left arms , repeat the action.
05
Sitting rowing
Starting position: bend the knee, lean forward, hold the bar straight, and make the barbell slightly off the ground. Don't hang down. Action essentials: contract the latissimus dorsi, pull the upper arm up, pull the barbell as high as possible, and rest for a second, let the barbell slowly descend until the arms are fully extended and drooping.
Have you learned to eat melon fairies?
The perfect back line is waving to you!
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