Hello everyone, I am Teacher Cat Fitness!
Li Yuanling, a piano goddess who is not inferior to Gina, has recently become popular. Everyone knows that she has a 15%~17% body fat percentage, a small waist and a round butt that makes people burst into blood because of her fitness.
and everyone ignores the elegant and sexy back of the piano goddess Li Yuanling, which in turn will lift her chest and contribute to Li Yuanling's curvy figure.
Li Yuanling's English name Cathryn Lee, born in 1989, is a Malaysian Chinese, and is now developing in Hong Kong. He has filmed a number of cinematic works, such as the co-star with Zhang Jiahui, "The Magical Art of Yulan"; he has a proud sexy Glute and abdominal muscles.
In fact, many people only see the front and side of Li Yuanling's figure, and her curvy figure is inseparable from the elegant and sexy back. If there is thick fat accumulation on the back or round shoulders, then there is no way Li Yuanling can be seen. Perfect curve figure. The
saying is that "the back is one inch thick, and the person is ten years old", which shows the importance of the back. A back that has no fat on it, is wide and narrow, does not see pores, and has a smooth and silky back attractive, which is called "back shadow kill."
Li Yuanling's elegant and sexy back makes her back when she plays the piano so attractive, and the audience is overwhelmed every minute!
Nowadays, many women pay more attention to their figure, and will often exercise through sports and fitness, hoping to keep their figure in an optimal state. Having a vest line, a hip and a straight chest are what every woman expects Yes, but many women forget one part of the body, that is, the back. "The back is one inch thick, and the person is ten years old" shows the importance of back training.
If a man has a thick back, he feels very strong and reliable, and feel safe, but if a woman has a thick back fat, it will not only give people a feeling of obesity, but also very old. So what kind of exercise is needed to turn the thicker fat back into the sexy back of the piano goddess Li Yuanling?
First, start with the understanding of the muscle groups:
The back is one of the large muscle groups of the body (chest, back, buttocks, legs), and the back muscles contain many large muscles.
- The trapezius muscle is located in the upper back, and the rhomboid muscle is also located in the upper and middle back. It forms a rhombus between the shoulder and the spine and is connected to the deltoid muscle. The biggest back muscle of
- is the latissimus dorsi, which covers the outside and forms a "V"-shaped cone.
- The muscles of the lower back are called erector spinae , which extend along both sides of the spine. Maintaining a strong and stable erector spine can avoid many women’s common lower back problems and will also help improve your balance and Coordination.
trains all areas of the back, which will not only bring you a firm, elegant and sexy back, but also lift your chest and contribute to the female styling.
2. The benefits of female back training:
- Burning fat: the back muscles are one of the human body’s large muscle groups. Training the back muscles can increase muscles and improve basic metabolism, thereby consuming more calories and burning more Of fat.
- Improves body shape: Many women are afraid of having their chests straightened up in their school days. They bend over and hold their chests every day, resulting in round shoulders and hunchbacks, which is very ugly and lacking temperament; or when the back muscles are weak, they will feel very difficult to straighten their chests. It becomes a hunched back, so it is still very important to exercise the back muscles.
- Chest is more straight: training the back can make the back straight,The chest is naturally straight forward, visually, the chest is bigger and more straight, and the body is more "S"-shaped curve.
- relieves back pain : Back training, especially lower back training, can increase erector spinae muscles, make the lower back stronger, and relieve back pain.
After exercise, the back will gradually become thinner, which will make the whole person look a lot thinner. If the back is too thick, the fat will increase, which will give people a feeling of fat, but after exercise, the back fat Decrease and increase in muscles will make the back more lined, look softer, and look thinner.
Women practice the back more, the biggest advantage is that it can make you more beautiful and thinner. I believe these two points are enough to make you confident to exercise. As long as you keep practicing, you will find yourself after a while The figure will be greatly improved.
3. How do women train their backs at home?
leaning over and rowing with reverse grip:
How to do:
- When standing, your feet are slightly wider than shoulder width and knees are slightly bent.
- Hold a set of dumbbells, palms facing away from your body.
- Push the hips back, lean forward until the upper body is nearly parallel to the ground, tighten the core, and keep the back straight.
- Pull the dumbbells back to your hips, and your elbows to your back, feeling your shoulder blades squeezed together.
- returns the dumbbell to the starting position under control.
- repeats.
One-arm dumbbell rowing:
How to do it:
Wide pitch leaning rowing:
How to do:
Narrow leaning rowing:
How to do narrow leaning rowing:
- Bend down about 30 degrees, maintain a neutral spine and maintain a firm mind.
- With arms hanging in front of the body, sink the shoulder blades together.
- Latissimus dorsi muscle pulls up with dumbbells, elbows are pulled to the back, elbows close to the torso of the body.
- keep the torso in a fixed position.
- held the highest position for a second or two, feeling the squeeze of the latissimus dorsi. Then slowly lower back to the starting position.
- repeats.
Superwoman:
How to be a superwoman:
- lie face down on the exercise mat, arms straight in front of you.
- Your feet should be shoulder-width apart, your head and shoulders should be neutral, and you should look straight ahead.
- Keep the core down and slowly raise your arms and feet as you lift the ceiling. Hold the highest position for 3 seconds.
- slowly lowered back to the starting position.
dumbbells planks rowing:
How to do dumbbell plank rowing:
- Hold the dumbbell with the palms of your hands opposite, and place your body in a plank position with your elbows straight.
- Keep your back straight, your core tight, and squeeze your buttocks. This is the starting position. Use
- latissimus dorsi, pull the left elbow to the back, and pull up the dumbbell, supporting the body with the right hand and the toes.
- slowly lower the left arm to the starting position.
- Repeat with the right hand.
- repeats alternately.
lie on your back and pull up straight buttocks.
How to do a straight butt lift on the top of the head on the back:
- lie on your back, bend your legs 90 degrees, hold one or two dumbbells with your hands, and extend your arms above your head.
- keep your arms straight, and bend slightly at the elbows, slowly lower the dumbbells to the ground. Try to keep your waist pressed on the ground or flat bench.
- exert pressure on the back and chest and then pull the dumbbells back to the top of the head to return to the initial position.
- repeats.
Concluding remarks:
- women should pay attention to back training while training the waistline, hips and chest. "The back is one inch thick, and the person is ten years old" shows the importance of back training.
- Women who insist on training the back can make the back thinner, the body shape is more perfect, and the overall thinner.
- Women's back training can not only reduce fat, but also improve posture, but also slow back pain.
- women can choose 3 to 4 movements for each back training. Each movement is done in 3 groups, and each group is repeated 10 times; training is carried out 2 times a week.
- loses back fat, corrects round shoulders and hunchback, and becomes a beautiful back, like the piano goddess Li Yuanling.
I am Teacher Cat Fitness, share fitness knowledge in easy-to-understand language! Those who feel good, follow, like and forward! Your attention, likes, and forwarding are the greatest support for my creation! Thank you!
-
-
-
-
-
-
-
-
-
-