How to lose weight quickly on the back? Many people have a lot of meat on their backs because they are sedentary, so many people will do some proper exercise to lose fat on their backs. Exercise is very important in our daily life, so how to lose weight and lie on your back quickly? Come and have a look with me.

How to lose weight quickly on the back? 1 high position drop-down, suitable for thin back sports equipment.

1. After sitting firmly, put your toes forward and hold the crossbar with both hands. The grip distance of each hand is about one palm wider than the shoulder, and the body leans back slightly.

2. The main action is to pull down the crossbar and pull it to the chin.

3. Pull it down faster and put it back slower. You can obviously feel the tightening of your back when you pull down the crossbar.

Tips: It is usually carried out under the guidance of a coach, so it is not a big problem. When you pull down the crossbar, you don't have to pull it to your chest, just to your chin.

Shoubei sports equipment barbell

1. When standing, stand with your toes forward and the distance between your feet slightly wider than your shoulders.

2. Bend your knees, hold your chest out, and hold the barbell with your hands shoulder width apart.

3, the lower limbs should tighten the hips and remain stable.

4. Pull the barbell to the middle of the abdomen with the contraction force of the back, pause for a few seconds and then slowly put it down.

The main function of barbell exercise is also to make the back strong. The weight of a barbell that a person can lift 15 times in a row should be the standard weight in practice. For women, the lighter the better.

Tips: You must be serious when you do it, otherwise you will be easily injured and it will be difficult to achieve the desired effect.

In addition, keep your back straight and don't bend during the whole process. It is also a common problem that barbells should be gradually reduced, and the movement of reduction should be controlled by muscle strength rather than inertia.

Thin back fitness machine sitting flat puller

1, toes forward, knees forward. Knee joints should not be too far apart, and the distance between feet should be less than shoulder width.

2. Hold your chest and look straight ahead.

3. Pull the handle back horizontally with both hands, then pause at the elbow joint, that is, when the upper and lower arms form a 90-degree angle, then slowly extend forward.

Tips: It should be noted that you must stand up and not bend down, otherwise it will be difficult to achieve the exercise effect.

Thin back sports equipment dumbbell

1, dumbbell shrugs, stand with your feet apart, slightly wider than your shoulders, hold the dumbbell with both hands and move forward with both hands.

2. Lift your shoulders hard and then relax.

3. Bowing and boating means that the body leans down, and the legs can be upright or bent.

This action mainly exercises latissimus dorsi, and other muscles can also assist.

Tip: Like barbells, the weight of dumbbells should not be too heavy, otherwise you can't complete the exercises of each group 10- 15 at all, or you will suddenly collapse to the ground after clenching your teeth and panting, and your arms will be sore for several days, and even your muscles will be pulled.

How to lose weight quickly on the back 2 What are the exercise methods for losing weight on the back?

1, 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.

2. 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.

3. Practice with dumbbells. 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.

4. Paddle practice. In addition to not letting go of any boating opportunities, you can also imitate boating at home. I suggest you put on music, and adjust the action frequency quickly and slowly to make the exercise more interesting. After rowing, you can also do some large-scale turning movements to strengthen the deep muscles of your back. Pay attention to the natural swing of your arms with your body when you turn around.