The fastest way to lose weight is the back, and it is easier to accumulate fat with age. Back fat is so prominent that it is often said that back fat is a word that girls are most afraid to hear. Let's share the fastest way to lose weight.
The fastest way to lose weight is 1 1, and breast enhancement every day.
As long as you have time, you can adjust the rhythm quickly or slowly by doing a large-scale chest expansion exercise. As long as the back muscles feel warm, the effect of burning fat is achieved. Do it every day when you have time. This is the easiest exercise to stick to. If you want to have a beautiful back, this chest expansion action is absolutely indispensable.
2. Shake your arms on your hips.
Stand up straight with your legs shoulder-width apart and your hands akimbo. Shake your arms back and forth with a little force and practice repeatedly until you feel tired. This exercise can exercise your back muscles, make your back stronger, and make you easily build a beautiful back.
3, thin back before going to bed
Before going to bed at night, you can also do some sit-ups, push-ups, or massage your limbs, back and abdomen, and rub your feet, so as to reduce the deficiency fire, invigorate the kidney and improve your eyesight, and reduce the fatigue of a day's work. It only takes 15 minutes, and it can make you sleep better at night, improve the quality of sleep and improve the health of the whole person.
Step 4 crawl
Prone, bend elbows, crawl back and forth. The best crawling method for thin back is crawling, which is especially suitable for obese people who are prone to back and cervical fatigue. Crawling can effectively exercise the whole body, especially the back muscles. If you practice for a long time, you can slim your waist and abdomen, make your spine strong and make your back look more fit.
5. High-intensity training (gym)
Sit on the high-pressure trainer with your hands shoulder width apart, hold the stretcher, keep your arms straight and your back straight. Keep your upper body still, pull the stretcher with the strength of your shoulders, pause when it reaches the limit, and then return to its original state. Do three groups, each group 12 times.
Step 6 swim
Breaststroke, freestyle, backstroke and butterfly have obvious effects on training back muscles and reducing back fat, among which butterfly is the most obvious. Swimming is the best way to get your whole body moving. Wherever you want to lose weight, swimming is the best choice. In particular, don't lose weight in a hurry, and don't do warm-up exercises before swimming. It's easy to cramp, which is very dangerous. Please remember to do warm-up exercises.
Three beautiful back movements that you must learn to lose weight
Necessary items: yoga blanket, yoga ball.
Function: This action is the posture of an arch bridge, stretching the muscles of the back, waist and buttocks to make them more compact.
Step 1: First lie on the mat, with your hands and feet extending in opposite directions, your face away from the ground, and keep a distance of about 10cm from the ground, and spread your legs slightly to clamp the fitness ball.
Step 2: While inhaling, hold the fitness ball with your legs and lift your knees. At the same time, keep your arms and chest off the ground. After counting to 10, slowly return to the original position. This action can be repeated 10 times.
Necessary items: two dumbbells.
Function: This action is aimed at training the shoulders, upper back and deltoid muscles, and can also make the curve of the back well trained.
Step 1: Hold a dumbbell in one hand, stand with your feet shoulder width apart, your knees slightly bent, and your body slightly stretched forward, so that your back is as parallel as possible to the horizon.
Step 2: When breathing, slowly raise your arms and stretch them to your sides until they are in a straight line with your shoulders. When inhaling, slowly put the dumbbell back, return to the starting position, and repeat three groups of this action, doing 10~20 times each time.
Necessary items: yoga balls and mats.
Function: Exercise back and hip curves, make back more perfect and become a back killer.
Step 1: Put your legs on the fitness ball, keep your back straight, and put your hands flat on the ground.
Step 2: Slowly push your foot to move the fitness ball in your own direction, while bending your knees and keeping your legs perpendicular to the fitness ball. Repeat this action for three groups, each group can do 10 to 15 times.
Step3: straighten your left leg and turn around from back to front, then change the other leg and repeat the same action, repeating this action ten times.
Several simple and effective waist-thinning exercises
Take a deep breath 15 second.
At this time, I still lie in bed and take a deep breath. Inhale slowly from the nose to the abdomen, let the abdomen bulge slowly, breathe to the limit, and then spit it out slowly from the mouth.
The first thing to do when you open your eyes.
Wake up in the morning, don't get up right away, continue to lie under the covers, and then slowly stretch your whole body. At this time, don't think about anything, imagine yourself as a baby, and keep an empty mood to stretch your whole body and back.
Slowly stretch out your hands and feet.
The palms are opposite, the hands are straight up, and the inside of the elbow is close to the ears on both sides, which is used for tying the back. Spread your feet slowly, your knees can't bend, and stretch your legs slowly. At this point, consciously stretch each finger and toe. Please make sure that your fingertips and toes are extended.
Lie on your side.
Then change from supine to lateral, and slowly get out of bed with arm strength. This way of getting up will not hurt the waist and spine, and the body will not have any burden.
The fastest way to lose weight is 2. Action 1: Pull-ups
Stand in front of the horizontal bar, hold the horizontal bar with your palms forward, lift your calves back and cross behind your body. Push your shoulders hard and pull your body up. The ideal state is that your chest touches the height of the crossbar, and then slowly put it down. Make three groups, each group 12.
Action 2: Push-ups lift dumbbells.
Take a dumbbell in each hand and do the initial push-ups, with your feet about the same width as your hips. The waist is straight and the force is biased to one side of the ribs. Raise the dumbbell with the other hand, pause, put it down, and switch to the other hand. Make three groups, each group 12.
Action 3: Super Girl Action
Lie on your stomach, face the ground, straighten your feet, raise your arms above your head, press your waist and abdomen, and contract your hands and feet to your hips at the same time. The abdomen touches the ground, and the head, chest, arms and feet are off the ground. Hold this position for about 5 seconds, and then recover. Do 3 groups, each group 12 times.
Action 4: High intensity training
Sit on the high-pressure trainer with your hands shoulder width apart, hold the stretcher, keep your arms straight and your back straight. Keep your upper body still, pull the stretcher with the strength of your shoulders, pause when it reaches the limit, and then return to its original state. Do three groups, each group 12 times.