Can chest expansion exercises help thin back? What are the methods to thin back?

Chest expansion exercise is a relatively simple exercise. If you stick to it for a long time, you can still lose weight. Chest expansion exercise can train the chest, arms, shoulders and back, and can also tighten the muscles.

When we do chest expansion exercises, we also need to use the strength of the back to swing our arms, so chest expansion exercises are also good for thin backs. When we do chest expansion exercises, we can adjust the speed to repeat the chest expansion exercises. When you feel a little soreness or warmth in your back muscles, it means that your back has been exercised. In this case, you should continue to do chest expansion exercises. If you insist on doing chest expansion exercises like this every day, I believe your back will be thinner, and having a beautiful back will not be a problem.

1. Shrug with dumbbells

In addition to chest expansion exercises, barbell shrugs can also help to slim your back. Stand with your legs slightly apart, wider than your shoulders. Then hold the dumbbells in both hands and keep them vertical, while shrugging your shoulders high, and then relax. Repeat this action over and over again, and practice it several times a day until your shoulders feel tired. Doing this for a long time can help you slim your back.

2. Circle your arms

It is also very common to warm up before daily exercise by circling your arms. Stand up straight and open your arms flat, then circle your arms back and forth and up and down at the same time. Do this every day, and after a while you will find that your back becomes straighter and more beautiful!

1. Stretch and get rid of excess fat

Wake up every morning and stretch your back to effectively get rid of the fat on your back. You can stretch while lying flat, or sit to stretch your waist, or lie on the bed like a cat, arch your waist, and use the strength of your whole body to stretch comfortably. This will exercise your back muscles and give you a sexy back.

2. Push-ups

Push-ups are an exercise that everyone is familiar with. This exercise not only makes your wrists and abdomen firm, but is also very effective for strengthening your back! It is said that if you make your hands wider, it will have a better effect on tightening your back. It doesn't matter if you only do it ten times a day at home.

3. Stand against the wall after eating

After a meal, find a clean wall and stand with your back against it, while keeping your back tight. Standing like this after a meal can improve the contour curve of your back, making it more attractive and beautiful, burning your back fat, and allowing you to stand against the wall to get a slimming curve, thus achieving a weight loss effect.

4. Penguin waving exercise

Stretch your hands backwards with your palms facing inwards. Then lean back and clap your hands behind your back. Do not stop breathing, but breathe regularly with the timing of clapping. This exercise can be done in the office and has an effect beyond imagination.

5. Draw circles with your shoulder blades

Basically, most people are not used to moving their backs, so start by drawing circles with your shoulder blades. Put your hands on your shoulders, and then imagine drawing a big circle with your elbows to move your shoulders in a circular motion. Just doing this will activate your back.

1. Small weightlifting movements

Stand upright with your feet slightly wider than your shoulders, head and chest out, hold a weight in each hand, bend your elbows 90 degrees, palms facing forward, and push your arms up at the same time until you feel your shoulders are completely tense, then stop and return to the starting position. During the whole process, keep your hands and ears in the same plane. Repeat about 15 times. Do this twice a week, and complete more than 4 sets each time.

This movement can effectively exercise the middle side of the shoulder and stretch the arm muscles, making your arms look well-defined and your shoulders look stylish.

2. Put your hands behind your back for support

Place your arms behind you, support yourself on a flat bench, and stand on your feet. Keep your elbows, shoulders, hips, and knees at 90 degrees, and clamp your arms on both sides of your torso. Focus on the force of your shoulders, and feel that it is the force of your shoulders that enables you to complete the entire movement. Slowly straighten your arms until your elbows are straight, then return to the starting position, but do not lock your elbows. Repeat 12-15 times, once a week, and complete more than 4 sets each time.

3. Single-arm support

Try to keep your back, hips and legs in a straight line (if you find it too difficult, cross your legs). Bend your elbow 90 degrees. Support yourself on a cushion, keep your upper arm perpendicular to the ground, slowly lift your hips until your torso is in a straight line, then rest for 2-3 seconds, then return to the starting position. Repeat about 10 times, twice a week, and complete 4 sets each time.

4. Half-stretch your arms

Sit upright on a chair, with your thighs parallel to the chair, your calves perpendicular to your thighs, your waist straight, your arms as shown in the left picture, and your upper arms close to your body. Open your forearms horizontally outward until your forearms are about to leave your trunk, then return to the starting position without straightening your arms. During the entire exercise, do not shrug your shoulders, keep your shoulder blades flat, and keep your elbows as close to your trunk as possible. Repeat about 15 times, twice a week.

5. One-arm modified push-up

As shown in the picture, support your knees and forearms on a cushion, keep the distance between your knees equal to the width of your hip joints, clasp your hands together, bend your elbows 90 degrees, and keep them shoulder-width apart. Slowly extend the supporting arm on one side horizontally, without changing the angle of the elbow joint, until it is in the same plane as the back, and then rest for 2-3 seconds, then slowly return to the starting position and switch to the other side. When raising one arm, try your best to keep the entire back horizontal, and try not to twist the torso and hips. Complete one set with each hand once, repeat 5-8 sets, practice once a week, and complete more than 3 sets.