Summer is here, how can you not have a beautiful back? Sending you a training table, you only need a pair of dumbbells, a fitness mat and your willpower, the beauty back will not be far away from you.
Look at the marketing number, the difference between the three and the fifth is to come up with a hungry female star representative - Yang Mi, Taylor Swift:
And the swan neck posture - Liu Shishi, Du Fu:
If you can only practice one place up and down the whole body, you must practice your back!
Since the bulls are blowing out, today Xiaobian will share a set of thin back training schedules for everyone!
Don't want to go to the gym? It's ok! This set of schedules only requires you to have 1 pair of dumbbells + 30 minutes . Can't hold on for too long? Meet you! Xiaobian I personally test, 30 minutes a day, can last for 1 week to be effective . If you can do it, in addition to the beauty back, the entire line of the shoulder and neck will come out, say goodbye in minutes and hunchback! 
Not much to say, open! Warm up, 4 minutes
1. In-place high leg lift, 60 seconds
2. Skipping, 60 seconds
3. Knee bottoming force reduction push-ups, 60 seconds
4. Active wrist joint, 60 seconds
Training, 9 movements to do 3 groups, rest between groups 1 minute 01 half a fist, 60 seconds Half squat jab cross 
The starting position is half a squat, and the arms alternately punch. Repeat for 60 seconds.
02 lift the chest chest, 45 seconds Chest press pants extended 
The back is lying flat on the back, holding a dumbbell in each hand (the weight depends on your own situation, the small series uses 5kg). Lift your legs straight and maintain a 45 degree angle with the ground. Push the dumbbells alternately with your arms, keeping your arms directly above your shoulders, perpendicular to the ground. Repeat for 45 seconds.
03 Arnold recommended, 45 seconds Arnold shoulder press 
Stand with your feet and shoulders wide, and hold the dumbbells on your shoulders. The palms are facing inward and the elbows are bent. Lift the dumbbells at the same time with both arms, keep your arms fully extended when you lift your head, and turn your palms forward with your hands. Repeat for 45 seconds.
04 dumbbell bird, 60 seconds Chest fly 
The back is lying flat on the back, holding the dumbbells in both hands, the palms are opposite, and the arms are straight. Keep your elbows slightly bent and slowly open your arms to the ground. Repeat for 60 seconds.
05 lunge side kick, 30 seconds on each side Curtsy lunge side kick raise 
Hold the dumbbell in the right hand, the left leg crosses a big step backwards, and crosses the right leg with a bow. When standing, kick the left leg flat while lifting the dumbbell to the shoulder height. Change the edge after repeating for 30 seconds.
06 push-ups, 45 seconds Push ups 
Repeat the standard push-ups for 45 seconds, as much as possible. If you can't do standard push-ups, put your hands on the box or the platform, and try not to touch the ground to do the push-ups.
07 dumbbells on the back of the arm, 60 seconds of Pullover 
The back is lying flat on the back. Hold the dumbbells with both hands and stretch them back over the top of the head. Repeat for 60 seconds.
08 mower pull-up, 30 seconds on each side Lawnmower pull 
Hold the dumbbell in the left position, squat, drop the dumbbell near the right foot, and pull the dumbbell back to the left shoulder when standing. Change the edge after repeating for 30 seconds.
09 dumbbell plate support, 45 seconds Plank rotation 
Hold the dumbbell plate support with both hands, keep your body in a straight line, with your hands just below your shoulders and your feet slightly wider than your hips. Lift the dumbbells with your arms crossed and lift them up to the sky. Repeat for 45 seconds.
After finishing today, go to lunch again~ 
From the save GIF to the hand-soft Xiaobian (today's action gif all comes from spotebi)
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