How to exercise your back and what are the exercises to make your back beautiful

A beautiful back can really highlight a person's temperament. The backs of beautiful women with good temperament are definitely well-shaped. So how do you exercise your back? What are the exercises for a beautiful back? Let's take a look below.

1. Marching in Place

Keep your upper body straight and look straight ahead. Place one foot on the tiptoe, then the sole, and finally the back of the foot, and step on the spot in a rolling manner. While stepping, bend your knees slightly and swing your arms in a relaxed manner. After stepping 20 steps, slowly stretch your arms upwards, raise your arms above your head and then lower them, while paying attention to regulating your breathing. Warm-up time: 2 minutes.

2. Knee lift exercise

Stand still, slowly lift your right knee to hip height, bend your arms at the same time, raise both arms to shoulder height, elbows outward, and then extend your right elbow backward. Then return to the starting position, lift your left knee and repeat the action. When practicing this action, pay attention to keep a steady rhythm and do not pull or stretch violently. Practice time: 2 minutes.

3. Toe touch exercise

Keep your upper body straight, spread your feet shoulder-width apart, and tap your toes forward one by one. While your left foot is on the ground, rotate your right arm backwards, and slowly transfer your body weight to your right leg. While your right foot is on the ground, rotate your left arm, and then transfer your body weight to your left leg. Be careful to expand the rotation arc of your arms as much as possible. Practice time: 2 minutes.

4. Stepping exercises

Keep your upper body straight, stretch your right leg, take a big step forward with your left foot, and put your left leg in a lunge position. At the same time, bend your forearms upward, raise your upper arms to shoulder height, and bring them together in front of your chest. Then straighten your left leg, step forward with your right foot, and spread your arms apart and stretch them backward. Note that when you stretch your arms, you should try to keep your chest up and your shoulders in. Practice time: 2 minutes.

1. Roll like a ball. Sit on a yoga mat, bend your legs, hold your legs with both hands, arch your back, slowly fall backwards, roll your body, then come back, repeat, you can feel the squeezing and massage of your back muscles. You can also straighten your legs and continue rolling. Do 10 sets, 3 sets each time.

2. Swim on land. Lie on the yoga mat, head slightly down, toes stretched back, hands stretched forward, limbs raised, swimming-like paddling. First raise your hands, then your toes, left hand and right foot at the same time, and when you put them down, raise your right hand and left foot at the same time, alternately paddle with your hands and feet, do 30 times as a set, and do 3 sets each time.

3. Train the latissimus dorsi. Hold the elastic band tightly with both hands and raise it above your head. Use one hand to stabilize it and use the other hand to squeeze the back muscles with your elbow. When you pull the elastic band, you will feel the back muscles contract. The back muscles are the tightest when you pull it to the bottom. Do 10 times and then switch to the other side and continue to do 10 times as a set. Do 3 sets each time.

4. If you have too much fat on your back, you will notice that the subcutaneous fat layer is very thick when you put on your underwear. These are usually the reasons why your body relaxes due to hunched back and rounded shoulders, and your muscles become loose and weakened, leading to fat gain. Hunched back leads to hunchbacks, and arms also develop butterfly sleeves. The fat accumulated due to lack of training on the shoulders and back needs to be stretched, and the back and waist are straightened, so that the back muscles and butterfly sleeves can be gradually reduced. If you keep training, your back will be beautiful, and your upright figure will slowly return.

1. Relax the shoulder muscles when pulling down, and do not shrug your shoulders when returning to the original position, as this will affect the force on the latissimus dorsi. Do not swing your body back and forth, and always keep your body perpendicular to the ground.

2. Pay attention to the control of exercise rhythm. When restoring the movement, rely on the latissimus dorsi to control the movement, rather than restoring it in a completely relaxed state, which can easily cause damage to the shoulder and wrist joints.

1. Wide-grip pull-ups

Wide-grip pull-ups are a basic exercise for training the back muscles. Hold the horizontal bar with both hands, keep a certain distance between your arms, stretch your body upwards, and make sure to keep your back tight.

2. Horizontal bar cable pull-down

When pulling the horizontal bar cable down, you should sit on the seat with your legs apart, hold the pull rod with your hands to keep it vertical, and pull the pull rod down. Pay attention to keeping your body in a straight line and not bending your waist.

3. Barbell Rowing

Barbell rowing means that the body remains standing while the hands are kept at a certain distance, holding a barbell of a weight that suits your level, bending the upper body, and pulling the barbell, keeping the amplitude as small as possible.

4. Barbell Deadlift

The barbell deadlift is similar to the barbell rowing. The difference is that in the later stage of the barbell deadlift, the body should remain upright and the barbell should be lifted to the chest with force. The movement should be slow to avoid strain.

5. Dumbbell Deadlift

The dumbbell deadlift is a modified version of the barbell deadlift, mainly replacing the barbell with dumbbells. It is suitable for fitness enthusiasts with poor physical fitness, and the dumbbells are stretched until the body is in an upright position.

6. Single-arm dumbbell row

One-arm dumbbell rowing requires the use of a variety of equipment. First, lie on the training seat, hold the barbell with one hand to stretch, and at the same time lift one foot and keep the other foot upright.

7. Lever reverse pull

The lever reverse oblique pull means holding the lever with both hands and sinking the body backward. It is best to keep it at about 30 degrees from the ground and keep the muscles of the whole body tense.

8. Elastic back rope pull

The elastic back rope pull requires the help of an elastic rope. Hold the elastic rope with both hands, keep your arms parallel, stand upright, stretch the elastic rope backwards, and keep your back tight.