Want to get rid of the tiger's back? 3 ways to train your back muscles and make you a beautiful back figure

Many women have the problem of too much fat on the back. Even if their weight and height are similar to others, the fat on the back always makes them look burly and big, and their body shape is larger than others. But in fact, it is not difficult to have a beautiful back. As long as you learn to moderately activate your arms and stretch your shoulder blades, you can easily exercise your back muscles, get rid of the stiffness of your back muscles, and become a beauty from behind!

Lack of exercise of shoulder blades can easily lead to shoulder and neck pain

Hidette Rei (HIDETORE), a well-known Japanese personal trainer, in his book "3 Forces of Weight Loss: Breathing Force X Spine Force X Foot Force, start the body's fat burning switch, and lose 4.5 cm from the waist in 1 month! ” mentions that since the shoulder blades on the back of the human body are connected to the shoulder and neck muscles, if the muscles and tendons around the shoulder blades are not developed enough, it will easily cause discomfort symptoms such as shoulder and neck pain.

People who suffer from shoulder and neck discomfort will naturally not want to move their shoulder blades, which can easily lead to fat accumulation, making the back look strong, thick, and lacking in curves. In addition, the back muscles are not often used, so the muscles in the front of the body will gradually degenerate, causing problems such as hunchback and sagging breasts to appear early.

Learn 3 ways to effectively train your back muscles and become a beauty from behind

If you want to avoid losing your figure, it is very important to exercise your back muscles moderately! Hidden Ray trainer has designed three stretching exercises for modern people to help activate the back muscles, providing them for everyone to use as a reference for daily maintenance and training:

Open your feet to the width of a fist, bend your knees slightly, extend your elbows forward parallel to the floor, push your back backward, and open your shoulder blades outward. Inhale as your shoulder blades open, imagining the feeling of air moving into your entire back. (Photo/Provided by Sharp Point Press)

【Back Exercise ①】

Basic number of times: 10 times.

Action 1: Open your feet to the width of a fist, bend your knees slightly, extend your elbows forward parallel to the floor, push your back backward, and open your left and right shoulder blades outward. Inhale as your shoulder blades open, imagining the feeling of air moving into your entire back.

Action 2: Straighten your knees, extend your elbows back, and push your chest up. While exhaling, squeeze your shoulder blades together, imagining the feeling of clamping something with your left and right shoulder blades.

Tips: If you are not used to it at the beginning, you can move your shoulder blades slowly first, and then increase the speed when you are familiar with it. It will be better to practice with a sense of rhythm.

Open your feet to shoulder width and raise your arms straight up. Be careful not to let your shoulders move up, just raise your hands. (Photo/Provided by Sharp Point Press)

【Back Exercise②】

Basic number of times: 10 times.

Action 1: Open your feet shoulder-width apart and raise your arms straight up. Be careful not to let your shoulders move up with you, just raise your hands.

Action 2: Bend your elbows downward while squeezing your shoulder blades together and maintain this position.

Stand with your feet shoulder-width apart and raise your hands with your palms together. Bring your shoulder blades together and put your hands together behind your back. Don't rely on your wrists, but use the strength of your shoulder blades to move. (Photo/Provided by Sharp Point Press)

【Back Exercise ③】

Basic number of times: 10 times.

Action 1: Open your feet to shoulder width, raise your hands and put your palms together.

Action 2: Bring your left and right shoulder blades together and put your hands together behind your back. Don't rely on your wrists, but use the strength of your shoulder blades to move.