Illustration of how to slim down your back and shoulders

All women hope to have a slender and charming figure, and having a beautiful back is also the dream of many women, because in this summer, they can be perfectly displayed and their femininity can be revealed flawlessly. So, below I’ll share a detailed explanation of how to slim down your back and shoulders.

The first way to slim down the back introduced to you is to use rubber bands to slim down the shoulders. First prepare the rubber band, then open your feet, put the prepared rubber band on the sole of the foot, and bury some length on the side of the body, preferably reaching the buttocks. If the rubber band is too long, you can wrap it around the base of the foot 1-2 times to reduce its length. Then, bend the kneecaps of both legs slightly, press the rubber band with your heels, and at the same time, hold the rubber band firmly with both hands and pull the rubber band flatly in front of the body. The body and the ground should be kept level and still, hold for about 5-10 seconds, and then let go.

To do bent over rowing, first of all, lean up, keep your legs straight or bent, and hold the barbell in both hands, naturally relaxed. Bend your arms and raise your elbows vigorously, as if rowing. This is just leaning over to row, just doing the rowing posture, rather than actually letting you row. This is mainly to exercise the latissimus dorsi. At the same time, it also exercises other parts, such as the lower end of the trapezius and the rear deltoid. During each exercise, repeat the above postures more than ten times.

This posture is very simple. In layman's terms, it is the posture we usually need to stand and sit with our heads held high. Stand up with your heels raised, cross your hands behind your body, with the palms of your hands facing downwards, pull back hard, and then keep still for about 5-10 seconds. In addition, you should raise your head and chest vigorously to draw in the swollen shoulders. This series of movements can exercise several positions, including the large and small rhomboids, large and small teres muscles, and the lower end of the trapezius muscles.

Compared with the fourth method, the name of this method only has two more words, but the content is completely different. Stand up with your hands wider than shoulder width apart, and hold a bar or stick with both hands wide behind your neck. Then slowly turn right, alternating up and down, 10 times on each side. Every time you turn, pay attention to raising your head and chest.

The posture of leaning forward and raising the shoulders is partly similar to that of leaning over rowing. At the beginning, the body is still leaning up, the legs can be bent and extended, and the barbell is naturally relaxed with both hands. The next step is to lift the shoulder joint upward with force, and the shoulder bone should be adducted. At the same time, the wrist joint should be kept straight during the entire process, focus the body's attention on the back, and repeat this posture 10-15 times. The lower end of the quadratus muscle, the large and small teres muscles, the subspinalis muscles, and the large and small rhomboids can all be exercised during this process.

Finally, method seven was called the push-up. First, keep your arms straight, then lie on your side, clench your hands with your arms bent, and stand up from both sides at the same time. Repeat this exercise 10-15 times. It is a very simple action, which is conducive to reducing unnecessary body fat on the back, and also has the effect of eliminating pain. It is very helpful for training the buttock muscles and the back of the thigh.