1, thin back slimming exercise
Move 1 tighten the defence.
Step 1
Lie flat on the ground, put your hands on your sides naturally, and your knees and calves are 90 degrees perpendicular to the ground.
Second step
Lift the hips to lift the waist off the ground, and tighten the back at the same time, so that the upper body, abdomen and thighs are in a straight line and stay for about 3 seconds. Step 1~2 Repeat 15~20 times to tighten the back line.
Advanced edition
Third step
Keep the posture of Step2 in move 1, lift your right foot as far as possible from the ground to the front of your body, and pay attention to keeping your thighs and calves in a straight line with your toes.
Fourth step
Keep your right foot straight, then move to the ground until your thighs are parallel. Step3~4 is an advanced version of move 1, and the left and right feet can be alternately done 8~ 10 times.
Action 2 Train the back core muscles.
Step 1
The body is in a prone position, the feet are raised and straightened to the ceiling, and the knees can be relaxed and slightly bent as a preparatory action.
Second step
Tighten your back, tilt your legs forward to about 60 degrees off the ground and keep balance for about 3 seconds.
Third step
Straighten your right leg at a 45-degree angle with the ground, bend your left leg slightly and get close to your upper body, and then repeat the same stretching action with your left foot. Step 1~3 do 15~20 times, which can stretch legs and strengthen the training of back core muscles.
Want to slim out the perfect back, practice the above weight-loss exercises every day, keep practicing and easily create a beautiful back!
2, the principle of running to lose weight
Three principles of running to lose weight
1, do lacing exercise first.
Anxious to lose weight, so put on running shoes and run directly? This is not the best way to lose weight by running. You know, the energy in your body is divided into fast energy and reserve energy. Only when the energy consumed quickly is almost the same will the energy "fat" stored in your body start to burn. In other words, if your physical fitness is not very good, it may even be that you are tired from running and the fat has not started to burn. Therefore, if you want to lose weight effectively by running, you should do some stretching exercise or relaxation exercise before running. On the one hand, you can warm up and prevent injuries. On the other hand, you can consume some glycogen first and then run, so that the burning efficiency of fat can be greatly improved.
2. Drink juice after running
Experts suggest drinking some fruit juice instead of boiled water or sports drinks after running to lose weight, which can not only supplement the lost water, but also supplement a variety of vitamins and minerals. More importantly, it can also relieve discomfort symptoms such as muscle soreness after exercise. This is because fruit juice contains natural anti-inflammatory ingredients. In addition, drinking lemonade immediately after running is also the secret to prevent fatty acids from accumulating in the body. So start drinking juice.
Step 3 choose running shoes carefully
Don't just put on a pair of sneakers to run. Not to mention the slimming effect, it may even damage women's fragile toes and soles, and the spine will be affected by improper vibration. I suggest you choose shock-absorbing running shoes designed according to human mechanics, which can completely fit your foot shape. It can absorb the vibration caused by running and provide decompression protection for your feet, calves and even your brain. It is worth noting that because women's pelvis is wider than men's, their feet are more likely to turn inward when running on the ground, so we should also pay attention to whether the running shoes use support rods on the inside of the arch and whether there are stabilizing pieces on the outside heel. Especially when the weight is large, the bearing capacity of the feet is greater, and it is more necessary to prepare a pair of good shoes.
Running to lose weight 3 don't be a principle.
1, don't run every day
Although jogging is good for keeping healthy and losing weight, experts don't recommend running every day. It is best to run once every other day for 20 to 60 minutes to avoid muscle fatigue and joint wear caused by excessive running. As for the day when you don't run halfway, you should do some stretching exercises to stretch your body and increase your flexibility. Just after running, you need to do enough relaxation activities, wipe your body with hot water instead of cold water, and then drink water or eat after your heart rate returns to normal. This concept is very important, which is the key to ensure the smooth metabolism of the whole body, especially to prevent the accumulation of fat and water in the limbs.
2. Don't run too fast.
Don't think that the faster you run, the more fat you burn. On the contrary, when you run very fast, your body lacks oxygen, your body is doing anaerobic exercise, and fat can't fully participate in combustion, so you can't consume it. Aerobic exercise with relatively low exercise intensity can promote fat burning in your body. So how to judge whether the current running intensity is aerobic or anaerobic? The simplest way is that if you feel out of breath when running, it means that your body is doing anaerobic exercise; If you breathe evenly and harmoniously while running, you can even chat with people around you while running, and you won't feel disordered breathing, which means that you are doing aerobic exercise that can best promote fat burning.
3. Don't just run for 20 minutes.
Theoretically, under the premise of full warm-up, jogging for 20 minutes, the energy consumed quickly is almost the same, and the stored energy fat begins to be mobilized and ready to burn; If you stop exercising at this time, you will not be able to lose weight by burning fat fully. So if you want to lose weight by running, you should run for at least 20 minutes, and 40 minutes is the running time recommended by experts.