Many people think that the back is too thick, which seriously affects their temperament. They look fat in clothes, but they are obviously not fat. So, is there any way to lose weight? Let's take a look together. I hope it helps you.

A few tips for thin back 1 thin back method 1

The method is simple. Hands behind your back, arms as straight as possible, as far as possible up to the limit. After 50 strokes, you will feel the upper part of the scapula being squeezed, and your chest has been exercised. If you can't put your hands behind your back, you can take a dumbbell or a mineral water bottle.

Thin back method 2

Back elastic exercise. Lie on your back, put your hands on your sides, bend your legs, and keep your heels close to the back of your thighs. Move your hands to the sides of your head, put your palms on the ground, inhale and arch your back (kneel on the ground, arch your body with your hands up, lift your hips and abdomen). Stick to it for a few minutes at a time and do it when you have time.

Thin back method 3

Wake up in the morning, rub your eyes, rub your face and comb your hair back. This is a good head massage. It can make facial skin rosy and hair black and bright. Then put your arm out of your shoulder, shake your arm back, lean back and look up. Let the blood circulation in the head be improved and more oxygen be inhaled into the chest. Stretching or pushing the abdomen up several times under the quilt is beneficial to enhance the elasticity of abdominal muscles. Then turn over and lie down, bow as hard as a cat's "long body" and stretch the muscles of the back and limbs as much as possible. This is a good set of waist and back aerobics.

Thin back method 4

Exercise regularly. Weekly exercise can strengthen and stretch the muscles that support the spine, not only to protect the spine, but also to protect tendons and ligaments by absorbing the pressure that will hurt soft tissues. Doing more back stretching exercises can prevent and relieve back pain. Stand up straight every half hour at work, put your hands on your lower back, lean back and stretch slowly and steadily. Lift the object properly so that it is as close to your body as possible. Don't straighten your arms or bend down to get objects. Try to keep your back straight, then kneel down and pick it up.

If you want to lose weight on your back, you should not only do local exercise, but also combine some aerobic exercise to achieve the goal of losing weight on your back faster and more effectively. For upper body fat, you can choose badminton, aerobics, belly dancing, boxing and other sports that exercise more upper limbs, which can also effectively affect the back muscles and have a good weight loss effect.

A few tips for thin back 2 1, daily breast enhancement

In fact, the method is very simple, but in my spare time, I might as well do a large-scale chest expansion exercise, and I can adjust the rhythm from time to time. Slightly feel the back muscles have fever, which can achieve the effect of thin back. If you have time to do it every day, you can achieve a good effect on your back. If you want a beautiful back, try this simple chest expansion exercise!

2. Shake your arms on your hips.

Stand with your legs slightly apart, shoulder width apart, and then put your hands on her hips. Apply a little force, then shake your arm back and forth and practice this action until you feel tired. This simple exercise can exercise your back muscles, make your back more compact, easily exercise your back muscles and lose weight quickly.

3, thin back before going to bed

This action is very suitable for exercise before going to bed, naturally lying on your back in bed, simply doing sit-ups and push-ups, or simply massaging limbs, back and abdomen, and gently rubbing the soles of your feet, which can well reduce virtual fire, tonify kidney and improve eyesight, and relieve the fatigue of the day. Every day 15 minutes, you can fall asleep faster, improve the quality of sleep, and make the health index rise rapidly.

Step 4 crawl

Lie prone on the floor, crawling back and forth with elbows bent on the floor. This simple thin waist exercise is especially suitable for obese people who are prone to fatigue in the back and cervical spine. Crawling can effectively exercise the whole body, especially for people with fat back. If you keep practicing for a long time, you can slim out your waist and abdomen and make your back look very fit!

5. High-intensity training (gym)

Sit naturally on the high-pressure training equipment, with your hands shoulder-width apart, hold the stretcher, straighten your arms as far as possible toward the ceiling, and keep your back straight. Keep the upper body in a state of incomprehension, pull the stretcher with the help of shoulders, finally reach the limit, then pause a little, and then slowly recover. Do three groups of actions here, each group 12 times.

Simple exercises such as breaststroke, freestyle, backstroke and butterfly can exercise back muscles well and are very effective for the exercise of back fat. Swimming is the best slimming aerobic exercise, which can make you move quickly, no matter where you want to lose weight, which is good! In order to lose weight, don't do warm-up exercises before swimming, otherwise it is easy to cramp and very dangerous. Remember, it is very important to do simple exercises and warm-up exercises before exercise!