1, the benefits of back massage
1) When massaging the upper back,
It can stimulate Shu Fei point, which is mainly used to treat lung diseases, Xinshu point, Dushu point, which can broaden the chest and regulate qi, and Shu Ge point, which can regulate qi, blood and stomach.
2) When massaging the lower back,
It can stimulate Ganshu point, Danshu point, spleen point and so on, which are mainly used to treat liver diseases, gallbladder diseases, spleen and stomach dampness.
3) Massage the left and right shoulder blades,
Stimulating acupoints has a certain therapeutic effect on head and face diseases, cervical spondylosis and scapulohumeral periarthritis.
4) Massage the back side,
It can also play the role of widening chest, regulating qi and treating intercostal pain; You can also hold your chest out as far as possible, shoulder blades backward, and massage acupoints such as cervical vertebra and air door, which can treat cervical spondylosis and cervical shoulder syndrome.
2, back massage health care methods
Back massage health care method 1: dumbbell method
Exercise: Stand with your legs apart and your knees bent. The chest leans forward, but the back is always straight. Hold the dumbbell with both hands, lift it horizontally to both sides, and feel the force of the back muscles. This action is repeated in 2 groups, 20 times in each group. This effect is quick.
Back massage health care method 2: back off the ground method
Practice: Lie on your back on the bed, put your hands on your sides, then bend your legs, put your heels on the back of your thighs, move your hands to your sides of your head, put your palms on the ground, then inhale and arch your back, that is, kneel on the ground, arch your body with your hands, and lift your hips and abdomen upward.
Back massage health care method 3: learn the cat arch waist method
Practice: When you wake up in the morning, rub your eyes and face, comb your hair backwards with your hands, then stretch out your arms from your shoulders, shake your arms backwards, tilt your head backwards, then lie in bed and stretch or stand up several times, then turn over and lie down, bend your waist like a cat's "long body" and stretch the muscles of your back and limbs as much as possible.
Back massage health care method 4: hands stretching method
Exercise: put your hands behind your back, keep your arms as straight as possible, and try to lift them up to the limit. If you do this 50 times, you will feel the upper part of the scapula being squeezed, which will also help to exercise the chest muscles.
3, back weight loss method
1, sitting correctly
You should get rid of the habit of hunchback before your back gets fat, which can not only beautify your body curve, but also greatly increase your self-confidence and interpersonal skills. Try not to sit on the sofa, because a soft sofa will relax you and make you want to sit on the sofa listlessly. The chair will only sit for one third, which will help you keep the habit of standing upright without hunchback.
Step 2 lean back
Although the action of leaning back is simple, it can have the effect of slimming the waist, and it is also the simplest action in weight loss. The specific action is to stop your body, slowly lean back the center of gravity of your strength, pay attention to adjusting your breathing during the process, then keep it for a few minutes and then come back slowly.
3. Tennis thin back method
Prepare a tennis ball, and then press the ball against the wall with your back; Bend and straighten your legs to move your body up and down. In this process, you should massage your shoulder blades with tennis balls. Massage the back with tennis can effectively eliminate the problem of back fatigue and stiffness, and can also effectively eliminate the problem of back edema, so that the back presents beautiful lines.
4. Chest expansion exercise
Doing breast enhancement exercise every day helps to eliminate fat on the back. Breast enhancement exercise does not need to spend too much time deliberately, and it can be completed by afternoon tea or rest time. The practice of chest expansion exercise is very simple, that is, when you stand on the platform, do chest expansion exercise with open arms and stretch your chest for 3~5 minutes at a time. Lift the arm from the front to the side and continue to vibrate backwards, with the arm flush with the shoulder. Although this method is simple, it is the fastest way to lose weight. When the back muscles feel warm, you can achieve the effect of burning fat.
5, vertical push-ups
Keep your hands close to the wall, lean forward and stand with your arms parallel to the ground. Then tighten your back, tighten your abdominal muscles, slowly lower your body height, try to keep it as low as 10 second, and then slowly push your body back to its original position. Do at least 15 vertical push-ups at a time and try to practice every day.
6. Hold a dumbbell in your hand
Clamp the tiger's mouth between the thumb and forefinger near the dumbbell, grasp the dumbbell with the palm facing the inside of your body, and then push it up repeatedly. Exhale when lifting dumbbells and inhale when lowering them. Be careful not to use wrist force or bend your wrist when pushing. If you think 1 kg is too light, you can also choose a dumbbell weighing 2 kg.
7, back fitness
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.
8, crawling thin back
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.