1, what are some good back exercises?
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.
Straighten the whole body lines
Stand with your back against the wall naturally, pay attention to the back of your head and heel against the wall, keep your neck relaxed, and try to straighten your whole body lines.
3. 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.
4. 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.
5. 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 frequency of action quickly and slowly, which can 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.
2. thin belly's weight loss method
Diet articles
Thin belly food 1, yogurt
Yogurt is made from fermented milk. It contains as rich nutrients as milk, and its rich calcium and lactic acid can inhibit cholesterol. Lactic acid bacteria contained in yogurt can accelerate intestinal peristalsis, improve constipation, and make the waste residue in the body be discharged as soon as possible, so that the stomach will gradually become smaller. But yogurt also contains a certain amount of calories, so if you eat enough calories, then drinking yogurt will only make the calories exceed the standard and increase your weight.
Thin belly food 2, bananas
Bananas are found in many thin-bellied recipes. What effect does banana have on reducing abdomen? First of all, a banana contains about 400 mg of potassium, which is a trace mineral that can eliminate excess sodium in the body and reduce abdominal swelling. In addition, bananas contain enzymes that help digestion, which shortens the time for food to stay in the intestines. Bananas contain resistant starch that is more difficult to digest than ordinary starch, which can increase satiety, promote metabolism, and help reduce the conversion of blood sugar into adult fat.
Thin belly food 3, leek
Leek is rich in vitamins, protein, trace elements, carotene and a lot of cellulose. It can prevent and improve constipation while ensuring nutrition, and discharge garbage, toxins and oil in the intestine. Traditional Chinese medicine calls it "intestinal grass", which shows that its intestinal cleaning effect is very good. When the intestines are cleaned, the fat on the stomach goes with it. But not everyone can eat leeks, and pregnant women, people with strong deficiency fire, people with bad breath or mouth sores are not suitable for eating leeks.
Thin belly food 4, pears.
Half a pear contains about10g monounsaturated fat. This excellent cholesterol can reduce the content of bad cholesterol in blood, reduce the appearance of "postprandial blood sugar peak" in blood, thus avoiding the storage and accumulation of body fat at the waist. Yili pear is not only rich in good oil content, but also helps the body absorb carotene, which is a very good anti-cancer antioxidant. Carrots, tomatoes and spinach are rich in carotene. A study shows that if some pears are put in salad, the absorption of carotenoids is 15 times higher than that without pears.
Sports articles
Thin belly action one
Stand up straight, bend over and touch the other foot.
Step 1: Lie on your back with your knees naturally bent and your feet shoulder-width apart. Keep your arms straight at your sides and palms down.
The second step: when exhaling, close your abdomen and lift your upper body with your arms parallel to the ground; Inhale when you fall back to the ground and relax your arms and shoulders. Repeat 18 times.
Step 3: Put your right foot on your left knee and put your hands and fingers crossed behind your head.
Step 4: Lift the upper body when exhaling, with the left elbow close to the right knee and the right knee and right arm relaxed. Repeat 18 times.
Step 5: Keep the arm movements unchanged, put your left foot on your right knee, lift your upper body when exhaling, put your right elbow close to your left knee, and relax your left knee and left arm. Repeat 18 times.
Step 6: Lift your legs, vertically overlap the ground, stick your arms straight at your sides, and then lift your legs and hips with abdominal strength. Repeat 18 times, and relax your arms and upper body as much as possible.
Thin abdomen action 2: abdominal massage
Step 1: Lie on your back, with your hands folded and your fingers parallel, push from the bottom pair of ribs to the lower part of your abdomen, then push up in turn, and do 12 group up and down.
Step 2: Put your hands on the abdomen and push from one side of the abdomen to the other at the same time, back and forth 12 group. Hands together, fingers parallel, reverse massage abdomen 12 turn, then forward massage 12 turn.
Efficacy: Burning fat flattens the abdomen and eliminates constipation. It is best to do exercise before going to bed and getting up.
Thin belly action 3: the wind blows the tree.
Step 1: Spread your legs shoulder width apart, straighten your arms up, cross your fingers, straighten your spine, lift your heels and inhale.
Step 2: Exhale, bend your body to the left to the maximum, and keep your heels still. Connect for a few seconds.
The third step: inspiratory reduction.
Efficacy: eliminate excess fat in waist, abdomen and ankles.