Can fitness slim the waist? The back is the part where fat tends to accumulate with age. The fat on the back is very prominent, forming what people often say is a tiger's back. Many people think that thin back movements are too difficult and daunting. Can you lose weight by sharing fitness below?
Can keep fit and thin back 1 In fact, it's not just the back that needs exercise. A scientific study found that after 16 weeks of special stretching training, the muscles between the shoulders and buttocks can be exercised, which can alleviate the pain of patients with chronic back diseases. Here is a set of back aerobics including four movements, which can exercise the muscles up and down the back, the middle of the body, the hips and the waist. You only need to do it two or three times a week to achieve the triple effect of improving your body shape, avoiding backache and strengthening your back muscles.
Action 1: pull-ups (men)
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 and dumbbells (unisex)
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.
Can you slim your back through exercise? Six methods of slimming waist.
1, daily breast enhancement
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.
Actions to relieve back pain and thin back
Action one
Stand with your knees slightly bent and your feet hip-width apart. The arms are bent almost shoulder-height, and each hand holds a dumbbell weighing 500 grams, which is slightly higher than the shoulder height. Repeat 8 to 12 times slowly.
Action 2
Lie on the mat with your feet straight and dumbbells in your hands. Then tilt your feet off the ground as much as possible and your arms off the ground. Let the hand holding the dumbbell push forward as far as possible, hold it for a few seconds and then come back. Repeat this action 10 times.
Action 3
Sit in the 0.2/3 position of the chair, straighten your hands up, exhale quickly, and put your hands behind your back. Inhale and return to your original position. Repeat the action about 10 times.
Action four
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. Repeat the action about 15 times.
Can fitness slim the waist? The first step: exercise.
The back will affect a person's figure, so the shape of the back is an important embodiment of a person's temperament. If you want to have a beautiful back, the first step is to get rid of fat and fat on your back through exercise. Do these two stretching aerobic exercises together, which can optimize your thick back into a thin back.
① Sit forward and bend.
The first exercise is called sitting forward. When sitting forward, we need to take a sitting posture, straighten our legs, keep our upper body as close as possible to our lower body, and touch our toes as much as possible with our hands. I recommend you to 1 do 3 to 4 groups, 1 do 20 to 30 groups. 1 needs to be held for more than 15 seconds.
② cobra pose.
The second exercise is a yoga exercise called cobra pose. When we are doing cobra pose, we need to lie face down, bend our elbows, keep our hands close to the ground, slowly lift our upper body with the help of the upper body, and keep our upper body posture. I recommend you to 1 do 3 to 4 groups, 1 do 20 to 30 groups. 1 needs to be held for more than 15 seconds.
diet
If you want to help your body stay in shape, you must manage your diet through a reasonable diet. If you want to manage your diet, we need to pay strict attention to these two points and let everyone know.
① Control dietary calories.
The first point is to help you manage your calorie intake by controlling the calories in your diet. A normal person's daily calorie intake is above 1800 calories, but the daily calorie intake of people who lose weight needs to be controlled within 1500 calories. We can help ourselves to control calorie intake by eating fewer meals, eating more foods rich in dietary fiber, drinking water before meals and eating more low-calorie foods, thus helping ourselves to lose weight.
② Eat more protein.
The second point is to eat more foods rich in protein. Eating more foods rich in protein can not only help to decompose fat, but also improve satiety, thus promoting the body to lose weight smoothly. Besides, we can supplement protein after exercise, and also help the body to repair and effectively improve the muscle content.
Living habits
The third step is to help yourself improve your appearance and have a slim figure through living habits. Here, I have prepared 2 o'clock for you, and then I will tell you.
Refuse to sit for a long time
The first point is to refuse sitting for a long time. Sedentary is the first killer of appearance and health. Sedentary is not only easy to cause fat accumulation in lower limbs, but also easy to cause thrombosis in lower limbs. In severe cases, it may even cause bone deformation in both legs. Reducing sedentary can prevent obesity of lower limbs.
② Reject bad sitting posture.
The second point is to refuse bad sitting posture. As the old saying goes, when we sit, we need to adopt a good sitting posture: straight head, flat shoulders, relaxed shoulders and straight back.