The correct way to open the summer slip dress is not only the swan arm, but also the same beautiful back of Zhao Liying.
Zhao Liying's Weibo is too moody, she can go for several weeks without sending, and then suddenly appeared, telling everyone that "fitness is a little advantage.". You think her little advantage is the big arm muscles ⬆️, that's naïve, look at her back, you can understand how much hard work she has secretly done.
Zhao Liying's skeleton is small & light weight should not be a secret, the more such a figure, the more difficult it is to practice the type, can have such an inverted triangle back form, while having a wide shoulders and thin waist, it is already a big advantage for her.
The key is that the muscle lines are still so obvious 🐂
Looking at the back photo she recently released, you can indeed see the effect of the back training. Only when the back shape becomes better, wearing ancient costumes is more feminine.
Ni Ni is also relying on the beauty of the back out of the circle, look at her you know, practice the back, not only wear a backless skirt to look good, even wearing a suit is more stylish than others.
Not only do 85 flowers pay attention to the back shape, but the sisters of the post-90s and post-00s are not weak at all.
Zhou Dongyu is notoriously fond of sunburning her back, and almost every time she participates in an event, she will choose a dress that can expose her back, although she looks thin and small, but a back with a certain width and thinness is her strongest weapon.
Zi Feng sister, who fell in love with fitness, not only lost her trapezius muscles, but also improved her back line, which also gave her more choices in styling, and she no longer had to be limited to the sweet and lovely neighbor sister wind.
If you feel like you're always "unable to hold up" your clothes, or if you're not temperamental in a slip dress, it's likely that the problem is not in your arms, but in your back.
"Novice chest training, veteran hands practicing back" is a phrase often said by gym coaches, this sentence is actually not only suitable for boys who are keen to lift iron, but also important for girls. Chest training is to make the shape of the chest more beautiful and enhance the sense of strength; while the back training is to shape the overall shape.
Back muscles are the second muscle group of the human body after the thighs, for people with fat loss needs, back training can improve the basal metabolism, so that the efficiency of fat loss is greatly improved; and for people who need to gain muscle, the back is the key to practicing excellent body shape.
Girls practicing back and boys practicing back are very different, most of the boys are practicing latissimus dorsal muscle, in order to make the back look wider and more powerful. The focus of the girls' back training is on the middle and upper parts, so that the back is tightened and shaped.
If you want to stand tall and dress well, then don't focus on the abdomen and shoulders anymore, practicing your back is your best choice.
Fat loss on the back
This summer, the wind in the backless suit really blew, but it also hurt the girls who were "tiger-backed and bear-waisted".
Thick back has become a common situation, and many people can not only see the shoulder blades on the back, but also can not see any muscle lines. When wearing clothes with a softer fabric, it looks like carrying a pot from the side. (Don't ask me how I know, I really didn't install a camera in your home)
As the saying goes, "one inch thin on the back, ten years younger", thinning the back can make people look more energetic and look better in clothes. If you want to know the standard of fat loss on the back, you can use them as a reference ⬇️
Although Zhang Junning is a fitness expert, the training marks on her body are not strong, especially on her back. This shows that she pays more attention to fat loss rather than muscle gain when practicing her back, which can make her back look softer.
Zhang Tianai's back is also one of the world's famous products, although she is thin, but the shoulder blades are not prominent, but there is a layer of muscle to wrap it, the back line is smooth and natural, but without losing the sense of strength.
If you want to have the same back, you can't just rely on the decline in the weight base, but also with a certain exercise. Before the online fire butterfly back belonged to the "thin out", not trained.
When the back is neither extra flesh nor muscle wrapped, the shoulder blades will be obviously protruding, forming the shape of butterfly wings on the back, which is actually a bad posture, which is easy to make people's upper limbs sore and weak, thus causing more problems.
Once we've figured out the training goals, we can talk about the way. Back fat loss, to start from two angles, the first angle is to change living habits.
Eating things that are too greasy, too high sugar, or cold caused by coldness in the back, will lead to slow metabolism of back fat, and for a long time, the back will naturally become thicker.
Secondly, some bad posture can also lead to thickening of the back, the most common of which is hunchback, round shoulders and hunched waist, so it is time to replace the soft sofa and mattress, and always pay attention to the waist plate!
If your hunchback phenomenon is more serious, you can try Zhang Junning's shoulder opening method ⬇️ before exercising your back (as long as you can bear the pain)
Thinning the back does not necessarily solve the problem of aesthetics, let's take the little devil as an example, although he is thin enough, the back is thin enough, but he is not straight.
On the contrary, after the orthopedic bone, his temperament has improved significantly. Although his body shape change is not strong for girls, it is enough to prove that if you want to achieve the best results in the training back, you must pay attention to the posture and cannot bury your head in hard training.
Let's talk about the back fat loss exercise method, let's ask out the fitness instructor that every girl can't escape, Saturday Wild.
Warm-up Exercise 1: With your back straight, turn your one-sided arm 15s forward and then 15s back.
Warm-up Exercise 2: Use all your strength to buckle your shoulders inwards and touch your toes downwards, which stretches your back sufficiently.
After starting the formal exercise, each movement is done 30s*2.
Step1: Stick your body against the wall, make sure your lower back and waist are attached, and then swing your arms up and down against the wall.
Step2: Put the resistance band on your wrist and then use your arms to open and close, so that you can stretch your shoulders while exercising your back muscles and allowing your back to clamp repeatedly.
Step3: Bend your right leg to your knees, step on the resistance band with your foot, straighten your left leg backwards, and then use your left hand to pull the resistance band upwards. After 30s, change to the other side. When doing this action, pay attention to the use of back force, not just with the arm to stretch.
Step4: Straight arm flat support, the up and down movement of the body is all controlled by the back, when going up, use the back to the top, so that the shoulder blades can be fully moved.
Step5: The abdomen and instep are pressed against the ground, and the arms slide in a breaststroke style, which is more like a 90-degree rotation1.
Step6: Press the front of your thighs against the ground and do push-ups on your upper body, which stretches your back muscles.
Step7: The initial action is the same as Step4, with both hands reaching forward and then sliding behind you.
Step8: One-sided flat support, when the left hand is on the ground, use the right hand to hold a small dumbbell/water cup, while slightly turning the body, and then change to the other side.
Muscle gains in the back
Some people like to look slim and slender back, and some people hate that their skeleton is too small, they can't wear clothes, and they want to make their back and shoulders more spacious and stylish.
The key to affecting the width and narrowness of the back lies in the latissimus dorsi muscle, which is the key part of many boys practicing their backs that we just mentioned.
It is located between the armpits and the waist, on both sides of the back, and is a large part of the back muscle group. After strengthening the latissimus dorsal muscle, the width and thickness of the back will change at the same time, so it is recommended that girls with a small body weight base, less back fat and prefer a wide back to practice the latissimus dorsi.
Usually, most actresses do not strengthen their latissimus dorsal muscles, but models prefer such a wide back with a sense of strength, after all, only a wide back and a narrow waist can show the best effect of the costume.
To exercise the latissimus dorsal muscle, there are two methods you can use: high pull-down and sitting boating.
While pulling down the high position, pay attention to whether the shoulder blades continue to sink and whether the waist is neutral. The same equipment, some people can use to exercise the arm, train the waist, but also some people can use it to practice the latissimus wide dorsal muscle. Coaches often say that "the posture is not right, and the practice is in vain" must be listened to.
Seated rowing can be done empty-handed or with a rowing machine. During the period of staying at home due to the epidemic, many people who paid attention to physical fitness bought several pieces of equipment for their homes, and the sales of rowing machines were constantly increasing with the naked eye.
Compared to the home treadmill, it has several advantages: it does not disturb the people, does not hurt the knee, is easy to get started, and the fitness white can easily paddle for five kilometers.
It's one thing to practice or not to practice, it's another thing to have an incorrect posture. Only the pursuit of speed and total exercise is actually the wrong way to exercise, the correct way is to keep the trunk neutral, send the shoulder blade out, and when you feel the latissimus dorsi muscle being stretched, the shoulder handle is pulled to the back of the body.
Draw an important point for everyone, as long as it is to practice the latissimus dorsal muscle, you must ensure that the shoulders sink, otherwise not only can not practice the beautiful back, there will be obvious large round muscles between the arms and the back.
Let's talk about another problem that everyone is more concerned about: how to make the back wide while avoiding its thickness. After the latissimus dorsi becomes stronger, the thickness of the back will increase a little, but as long as you train with light equipment at high frequency and pay attention to stretching and relaxation, the thickness change is not so big.
The methods tell you that whether you can wear a slip dress and a backless suit this summer depends on your own creation.
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