5 minutes a day to easily get a six-pack (Part 2)

Summer is here, and cute sleeveless tops and dresses are about to make a splash! In fact, many people have a slim and well-proportioned figure, but for some reason their backs are always full of flesh, making them look like they have bulging arms and weak waists. It’s really distressing! Why are there no lines on the arms? Why do your arms feel loose when you wear sleeveless clothes?

Body shaping coach Li Zheyu and sports sweetheart Lai Yixuan teach everyone how to do the "back single-arm rowing" body shaping exercise! (Photography by Jiang Minjun)

Don’t worry, today Coach Li Zheyu and sports sweetheart Lai Yixuan are going to teach us a body-slimming exercise that can be done using a small prop like a PET bottle, called "One-Arm Back Rowing". It only takes 5 minutes a day to see results. It’s not difficult at all to have thin arms and beautiful back lines! Wear a cute vest and dress happily and confidently, show off your beautiful back muscles and arms, and let’s get in some body shape now! Feel the amazing body-slimming results.

[Back Single-Arm Row] Exercise steps:

Step 1: Place one leg on the bench, keep your back straight, use your other hand to support the weight, and hold a plastic bottle filled with water (or dumbbell) in the other hand.

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Step 2: Keeping your back straight and your elbows lifted, lift the bottle (or dumbbells) toward your body, raising your elbows as high as possible, then return to the starting position and repeat.

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【Tips for body shaping】:

The "single-arm rowing" exercise mainly trains our back extensor muscles and biceps. During the exercise, we must keep the body stable to prevent the pelvis from tilting, and try to avoid using strength from the waist. Do 15 times on each side, resting for 30 seconds to 1 minute, and do 4 sets in total. When performing the movements, you can start with a short period of time and then gradually increase the duration of the movement.

「Back-Single-Arm Row」Reminder. (Illustration design/Luo Deyu)