In life, I often hear female friends around me complain that their backs are very wide and thick. To describe it in one word, it is "a huge back and a strong waist". However, what many people don’t know is that this is actually an illusion caused by your shoulders being clasped forward, causing your entire back to be spread out. In fact, no one is born with thick back muscles, so just tighten your back That solves the problem. Below I will teach you a few methods so that you no longer need to envy others, you can easily develop a beautiful back at home and become a goddess in seconds. There’s no such thing as a born thick back, only acquired lack of effort! 5 ways to realize your dream of a beautiful back!

Method 1: Sitting rowing with elastic band

Seated rowing, as the name suggests, is naturally practiced while sitting. First, sit down on a flat floor, straighten your legs, and put the elastic band on the soles of your feet. At this time, both hands should grasp one end of the elastic band. Turn your hands forward, then straighten your back and relax your shoulders. When the elastic band is pulled to both sides of the body, the shoulder blades should be tightened, pause for a moment, and then return to the starting position. This action also needs to be repeated, about 12 times.

Method 2: Stretching with arms forward with elastic bands

The area of ??stretching training with arms raised forward seems to be the chest, but when training this action, it is necessary to Your shoulders open and your back muscles cooperate. During the exercise, first stand with your feet shoulder-width apart, hold the elastic rope in your hands, open your hands 180 degrees parallel to your shoulders, and slowly push them to both sides. Perform the movement about 20 times.

Method 3: Elastic band arm-clamping chest stretch

The elastic band arm-clamping chest stretch has the same properties as the arm-raised stretch mentioned above. , but the movements are different, and it can also be said to be a variation of stretching with arms forward. During the exercise, keep the body upright or in a lunge position, keep the upper and lower arms at 90 degrees, and perform chest-clamping movements. The rest of the movements are consistent with the movements of raising and stretching the arms forward.

Method 4: Elastic band standing rowing

Elastic band standing rowing can not only exercise the hamstrings behind the thighs, but also exercise the muscles on both sides of the spine to make your back stronger. Straight up. Step on both ends of the elastic band with both feet. If you want greater resistance, keep both ends shorter. Breathe in while leaning over, exhale while standing straight. Strengthens the muscles on both sides of the spine and the hamstrings at the back of the thighs. Step on both ends of the elastic band with both feet. If you want greater resistance, you can make both ends of the elastic band shorter. During the exercise, inhale when leaning down and exhale when standing up straight.

Method 5: Side stretching with elastic bands

Side stretching with elastic bands can improve the tightening of the back of the arms and shoulders caused by muscle tension, poor blood circulation and other metabolic problems. Stiffness and arm pain. Because we often sit in front of computers for long periods of time, maintaining the same posture, side stretching with elastic bands can improve arm pain and relax shoulder joints and the entire back. When doing this action, one thing to remind everyone is that the arm fixed to one side should be as stable as possible during the movement, so as to better stimulate the contraction and relaxation of the upper back muscles and better exercise the back.

The beauty of a woman’s back is subtle and thought-provoking. A deep back groove and uneven back curves can become a beautiful scenery in summer. Because many girls were not careful when they were young, they now have a hunched back, broad shoulders, and a lot of fat on their backs. Looking from the side, not only do they have no temperament, but they may not even be able to achieve the most basic straight back. Action is not as important as heartbeat. If you also want to have such a beautiful back, just practice these few movements and you will become a goddess with a beautiful back in seconds. Take action now.