In life, I often hear female friends around me complain that their backs are very wide and thick. I can describe them in one word, and that is? Tiger's back and bear's back? Yes However, what many people don't know is that this is actually an illusion, because your shoulders are buckled forward, so your whole back is spread out. In fact, no one is born with thick back muscles. Tightening the back can solve this problem. Here are some ways to teach you, so that you don't have to envy others anymore, and you can easily practice your beautiful back at home and become a goddess every second. There is no natural back thickness, only the efforts of the day after tomorrow! 5 ways to realize your temperament and beautiful dreams!

Method 1: Sit and row in elastic belt.

Sitting and rowing, as the name implies, is naturally sitting and practicing. Sit down on the leveled floor first, straighten your legs, and put elastic belt on your feet. At this point, both hands should hold one end of the elastic band. Turn your hands forward, then straighten your back and relax your shoulders. When elastic belt pulls to his sides, his shoulder blades should be tightened, and after a short pause, he can return to the starting position. This action needs to be repeated, about 12 times.

Method 2: elastic belt stretches his arms forward.

The part of the arm stretching training looks like the chest, but when doing this action, you need to open your shoulders and cooperate with your back muscles. When practicing, first stand with your feet shoulder width, hold the elastic rope, open your hands parallel to your shoulders 180 degrees, and slowly push them out to both sides. The action can be done for about 20 times.

Method 3: elastic belt stretches his arms on his chest.

Elastic belt's arm-clamping chest stretching is the same as the arm-lifting stretching mentioned above, but the movements are different, which can also be said to be a variant of arm-lifting stretching. When practicing, keep your body upright or lunge, keep your arms at 90 degrees, and do chest clamping movements. The rest of the movements are consistent with the movements of the arms lifting forward and extending forward.

Method 4: elastic belt paddles in a standing position.

Standing elastic belt Rowing can not only exercise the hamstring muscles on the back of thigh, but also exercise the muscles on both sides of spine to make your back more straight. Put your feet on both ends of the elastic band. If you want to have a big resistance, keep both ends short. Bend over to inhale, stand up and exhale. Exercise the muscles on both sides of the spine and the hamstring muscles behind the thighs. Step on both ends of the elastic band with your feet. If you want to have great resistance, you can keep the ends of elastic belt short. When practicing, inhale when bending over and exhale when standing up straight.

Method 5: elastic belt side stretching.

Elastic belt lateral stretching can improve shoulder stiffness and arm pain caused by metabolic problems such as muscle tension and blood circulation. Because we often sit in front of the computer for a long time and keep the same posture, elastic belt lateral stretching can improve arm pain and relax the shoulder joint and the whole back. When doing this action, we should remind everyone that the arm fixed on one side should be as stable as possible during exercise, so as to better stimulate the contraction and relaxation of the upper back muscles and better exercise the back.

The beauty of women's back is implicit and intriguing. A deep back ditch and a bumpy back curve can all be a beautiful scenery in summer. Nowadays, many girls are hunchbacked, with wide shoulders and a lot of meat on their backs, because they didn't pay attention when they were young. Viewed from the side, they not only have no temperament, but even the most basic backs are straight, which may not be possible. Your heart is not as good as your actions. If you want to have such a good back, you can become a beautiful back goddess in one second as long as you practice these movements well. Let's act quickly.