Beautiful back slimming exercise, Practice thin back in two weeks

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Round shoulders and a thick back without a sense of line will make people look unspirited and will reduce a person's sense of self-confidence. If you want the upper body to look slender, the straightness and firmness of the shoulders and back are absolutely the key.

Back slimming exercise only takes 8 minutes a day. After doing it, you will feel refreshed and upright, and you will be able to practice a fairy back in 2 weeks!

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Action 1: Hands open and close

1. Keep your chest out and your stomach in, with your feet shoulder-width apart.
2. Keep your back straight and spread your hands from the front to the side.
  •  Pay attention not to push the buttocks back when stretching to the side, and stabilize the lower abdomen.
  • Action lasts for 30 seconds

 

Action 2: Chest and back development

1. Inhale and shrink your chest, feel the arching and stretching of the spine.
2. Move the shoulders from front to back, with the palms facing outward, then forward.
3. Exhale to expand the chest and feel the spine extend upwards.

  • Action lasts for 30 seconds

 

Action 3: Warming up the shoulder blades

1. Abduct the chest, put the arms behind the neck, and overlap the fingers.

2. Push up with both hands.
3. Return to the back of the neck.

  • If there is a tight soreness in the shoulders and back, it means that the movement is correct.
  • The action lasts for 30 seconds.

 

Action 4: Circular movement of arms

1. Stabilize the core.
2. Straighten your hands to the side.
3. Take the shoulder as the center of the circle, relax the forearm, and do a circular motion.

  • You can draw a small circle at the beginning, and you can enlarge the movement after the shoulders are loosened.
  • 15 seconds each in forward and reverse directions.

 

Action 5: Vertical Elbow Movement

1. Stabilize the core, keep your chest up and your abdomen in.
2. Straighten your hands upwards.
3. Pull your elbows down to your waist.

  • The palms face the palms when going up, and the palms face outwards when pulling down, feeling the collarbone pull back.
  • The action lasts for 30 seconds.

 

Action 6: Vertical + Parallel Elbow Movement

1. Stabilize the core, keep your chest up and your abdomen in.
2. Straighten your hands upwards.
3. Pull your elbows down to your waist.
4. Straighten your hands to the side.
5. Pull the elbows back to the waist.

  • Tuck the chin in, lift the back of the head slightly, and extend the back of the neck upward.
  • The action lasts for 30 seconds.

 

Action 7: Spine Stretching

1. Stand with your feet shoulder-width apart and your hands out to the side.
2. With palms facing forward, arch your back forward and feel the spine curl.
3. With the palms facing the back, the arms drive the shoulders back.
4. Feel the spine and back muscles stretch back.

  • Hips should be stabilized, don't follow the action like pushing forward or backward, feel the forward and backward extension of the spine and sternum.
  • The action lasts for 30 seconds.

 

Action 8: Push your elbows outward

1. Stand with your feet shoulder-width apart.
2. Rotate the shoulders back and feel the back muscles pinch inward.
  • Small repetitions, feel the strength of the shoulder and cheekbones and the back, keep the buttocks stable, and feel the expansion and compression of the spine.
  • The action lasts for 30 seconds.

Action 9: Stretch your elbows left and right

1. Cross your fingers on the back of your head.
2. Bend the elbow to the lower right.
3. Return to the back of the head.
4. Bend the elbow to the lower left.

  • The core and tailbone should be kept stable to prevent the body from shaking from side to side. Use a towel or elastic band if it's hard to do at first.
  • The action lasts for 30 seconds.

 

Action 10: Push back with both palms

1. Stand with your feet shoulder-width apart.
2. Place your hands naturally on both sides of your hips.
3. Push palms back.

  • The body should be stable, it feels like the palm is pushing something back.

 

Action 11: Shake the joints

1. Cross your hands in front of your chest while squatting.
2. Knees return to normal, and hands are gently thrown out.
  • This action only needs to stabilize the trunk, gently swing the arms, and feel the flexibility of the joints of the limbs.
  • The action lasts for 30 seconds.

 

Action 12: Stretch the spine left and right

1. Stretch your hands upwards, fingers overlapping.
2. Tilt to the right.
3. Return to positive.
4. Tilt left.

  • Feel the stretching of the spine and the abduction of the chest cavity, as a soothing movement.
  • The action lasts for 30 seconds.

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After doing the above actions, you will quickly have a beautiful back. If you want to know how you are exercising, you can wear a BP Smartwatch and it will tell you