The five sports sculptures have back muscles with a charming back like Wu Yanzu

1. Sit in the swivel chair in the first third, place your feet naturally flat on the ground, hands on your hips, arch your back slightly, abdomen your abdomen, hang your head down, look at the position of your navel, hold for 15 seconds, and repeat 5 times. It can relieve the tense chest tightness caused by holding one position for a long time.

2. Sit on a chair with your hands folded, open your feet slightly wider than your shoulders, bend your knees at 90°, breathe slowly and deeply, tilt your upper body forward without lowering your head when exhaling, hold for 5 seconds and then slowly return to your position. It is a good way for people to stretch your back muscles.

3. Hold a dumbbell in each hand, open your feet to the left and right as wide as your shoulders, bend your knees slightly, bend forward so that your trunk is basically parallel to the ground, your arms droop naturally, and your palms face each other, then bend slightly and lift the dumbbell sideways. Don't think that the bending and horizontal lift is pure shoulder training. In fact, most of the muscles of the posterior deltoid muscle are in the back. Strengthening the posterior deltoid muscle can completely get rid of the nightmare of narrow shoulders.

4. Prone breaststroke is a free-hand exercise that you can do by lying down on the bed, but it allows the entire back to be fully exercised. Lie prone on the mat, lift your upper body slightly, bend your elbows in the air, keep your forearms parallel to your body, and keep your forearms close to your body. When you exhale, straighten your arms forward and return to your original position.

5. The grip distance between the hands is slightly wider than the shoulder width. When doing pull-ups, the main purpose is to exercise the muscles on both sides of the outer dorsal muscles. The muscles in this area are important props to show the man's majestic and burly.

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(Editor in charge: Song Xue)