1, thin back and beautiful back yoga
Thin back and beautiful back yoga exercise 1: daily chest expansion exercise
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.
Thin back and beautiful back yoga exercise 2: stand against the wall
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.
Thin back and beautiful back yoga exercise 3: holding 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.
Thin back and beautiful back yoga exercise 4: 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.
Thin back and beautiful back yoga exercise 5: rowing action
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.
The back is also the aesthetic focus of the outside world for a woman. It has a slender back, perfect radian and curve, which can be said to be more attractive than a full chest and a very upturned hip. Wear a backless mermaid dress when attending a party. I believe you will be dumped by him. In fact, through the above simple yoga movements, you can get rid of the troubles of crouching. At the same time, it is best to cooperate with diet, eat less and eat more meals, do not eat greasy and spicy food, and usually exercise your arms and back more.
2, the method of reducing stomach
1, go to bed early
A healthy diet and regular exercise can help to eliminate stress and abdominal fat, but only if you get enough sleep. Lack of sleep may lead to an increase in the stress hormone cortisol, followed by an increase in abdominal fat. Lack of sleep, rising stress hormones are closely related to weight gain.
In a six-year study, researchers in Canada found that among adults who slept only 5-6 hours a night, 35% gained 10 pounds, and nearly 60% of them had a thicker waist and abdomen than those who slept 7-8 hours a day.
It's better to eat less than to eat skillfully.
Counting calories, observing portions, and trying not to eat junk food are indeed the golden rules to soothe your stomach, but if you can eat more "thin-bellied" food appropriately, your goal can be achieved faster.
Step 3 walk like the wind
As long as you walk faster, you can burn nearly 1/4 more calories for abdominal fat. A recent study by the University of Arkansas found that even if exercisers consume the same number of calories every week.
For those who also do brisk walking training for more than two to three and a half hours a week, those who walk faster and harder will lose 20% more visceral stubborn fat after three months, while those who walk longer and slower will not change.
The best way to reduce waist and abdomen is to maintain high intensity during the whole brisk walking training, and it is best to say only a few words at a time when walking. If you can't maintain such a high intensity during the 30-minute training, you might as well change to variable speed walking, that is, walking slowly for a while and walking fast for a while.