Back muscle exercise
1. Do aerobic exercise. Although aerobic exercise may not sound like it has anything to do with your back, it is very important for weight loss. Aerobic exercise can burn fat and make you look leaner. In reality, there are few methods that target your back, so you'll need to combine aerobic exercise with some related muscle training. Aerobic exercise includes the following:
Running or jogging. Go for a jog near where you live in the morning or after get off work. If you don't like running outdoors, buy a treadmill or go to the gym. You can watch your favorite TV shows while running through them.
Use an elliptical machine. If your joints are fragile or prone to injury, then an elliptical machine is more suitable for you, as it will cause less damage to the joints.
Ride a bicycle. Cycling is also a slightly less intense form of aerobic exercise. You can go out for a bike ride on the weekends, or ride to work.
2. Use a rowing machine. A rowing machine will also help you burn fat and tone your back muscles. Follow the following points to use the rowing machine correctly:
Sit up, fasten the seat belts around your feet, hold on to the handles, and make sure your calves are vertical and your wrists are horizontal. Your body leans forward slightly.
DoublePush your feet forward.
While stretching your feet, use your arms to pull the handle toward you.
Bend your knees again and repeat.
Keep your back straight and your body stable throughout the entire process.