1, massage to lose weight
People with fat on both sides of the back, especially the spine, and loose muscles have problems with liver function. They can receive massage therapy to enhance liver function and reduce back fat.
1, the thigh passes through the liver, and it is stimulated from bottom to top with fingers or brushes, and pushed for 5- 10 times.
2. Knee, press and rub Xue Hai point on the knee for 5- 10 times.
3. Wipe the whole body. First, stand up straight and formally, with your feet slightly open, then put the brush behind your back and swing your body from side to side to avoid being rubbed by the brush.
2, elbow flexion support action
1, prone, chin pointing to the ground, legs together straight, hands naturally placed at your sides, palms on the ground.
2, elbow flexion, two small walls parallel and straight forward, palms down on both sides of the head.
3. Inhale, slowly lift your head and chest to the ground, put your arms on the support of the ground, and look obliquely above your eyes.
4, exhale, and the body resumes its initial action; Repeat 15 times or so.
Efficacy: It can effectively nourish the spine, fully stretch the back muscles, eliminate back fat and beautify the back curve. In addition, it can also correct posture, exercise joints and arms, eliminate abdominal fat and beautify abdominal curves.
3. Back arch action
1, lie on your back, legs together, arms at your sides, palms down.
2. Bend your knees, keep your heels as close to your hips as possible, and stretch your hands forward, close to your feet.
3. Inhale deeply, lift the upper body, buttocks and thighs, press the palms down, support the ground with shoulders and feet, tighten the muscles of the buttocks and keep exercising for a few seconds.
4. Exhale, the waist and buttocks slowly descend and stick to the ground, then the legs are stretched straight and the body returns to the initial position.
Efficacy: Back arching can effectively stimulate back acupoints, exercise back muscles, promote back metabolism and detoxification, accelerate abdominal blood circulation, promote gastrointestinal peristalsis, relieve abdominal flatulence and accelerate body metabolism.
4, office back exercises
1, arms straight, arms shoulder width, palms down on the table, do not know how to inhale, exhale and sink, the action lasts for 5- 15 seconds, breathe evenly, and relax when exhaling.
2. Lift your arms straight forward, palms down, arms shoulder-width apart, and it is incomprehensible to inhale. When exhaling, raise your arms upward, pay attention to your head and shoulders, stretch your arms back as far as possible, feel the compression of your scapula, keep it for 5- 15 seconds, breathe evenly, and put your arms down when exhaling.
3, palms down, inhale, exhale, squeeze your back with your fists and elbows, head backwards, shoulders sink as far as possible, imagine your hands touching your waist, and keep it for 5- 15 seconds.
4. Put your palm on the table, and be careful not to be too nervous to prevent overstretching. Do not inhale, press your hands down for 5- 15 seconds when exhaling, and relax your hands when exhaling.
5. Stretch your arms up and back, put your hands behind your head, stretch your chest forward, keep your shoulders down for 5- 15 seconds, breathe evenly, and put down your arms.
6. Don't move when inhaling. When exhaling, move your arms back and forth, left and right, exhale upward on your shoulders, and inhale downward, 20 times in each direction.
Efficacy: Fat-reducing and waist-slimming exercises can use office space, stretch upper body and squeeze back muscles, and complete fat-reducing and waist-slimming exercises in an effective time.
5. How to stovepipe
1, half squat and take a deep breath
First of all, stand up straight with your feet together, your knees together and your feet big.
Then squat slowly with your knees together until you stop in a semi-squat position 10 second.
Get down on the receiver, remember to straighten up, then take a deep breath and stand up. Change feet and merge, knees together, feet eight. Do it again.
2, thigh towel
Put your hands behind your back, grab your right elbow with your left hand and your left elbow with your right hand. Then put a towel in the middle of the thigh and clamp it hard for 30 seconds.
Then change the towel to the knee and clamp it hard for 30 seconds.
Step 3 lean your legs against the wall
Stand with your feet slightly open and your palms pressed against the wall.
Open your feet back and forth, bend your knees at the front and lean forward.
Keep the heel and head in line.
Don't leave the heel behind, be sure to stick to the ground.
4. Squat down and reduce thighs
Stand up and hold your head high.
Feet shoulder width apart, feet parallel, toes straight forward.
The soles of the feet can also be separated by a certain angle, about 60 degrees, but the direction of the knees should be the same as that of the toes when squatting.
Squat slowly until the angle between your legs is less than 90 degrees, but don't be persistent and relax, just about 70-80 degrees.
Then stand up straight in front of your thighs until you stand up straight.
Keep your upper body straight, you can lean forward slightly, but you can't bend over.
When squatting, try not to exceed your toes with your knees.
Keep your knees always forward, in the same direction as your toes, and don't bend or shake.
When exerting strength, consciously let the hips exert strength first. The whole process is kept at a constant speed, and the speed cannot be fast.
Step 5 stand on tiptoe
Use the stairs, hold the railing, stand on the edge of the stairs with your toes, press your heels down, then load your toes and press them down. This is a leg.
Then stand on tiptoe at the edge of the stairs, press your heels down, and bend forward if you can.
The whole exercise is to stretch the calf muscles.