The fitness action of thin back, under normal circumstances, many women's upper body is thinner than their lower body, but some people have slender lower body. The thickness of shoulders actually has a great influence on a person's temperament. So, let's share the fitness movements of thin back.

Thin back exercise 1 thin back exercise 1. Waist twisting and swing arm alternating.

Stand at attention, keep your waist straight, and naturally hang your arms at your sides. When the waist turns the body to the left, the arm will swing backwards, and then slowly return to the original posture after a while, and then practice the above actions to the right. This exercise can make your upper body exercise, make its fat burn faster, and keep you away from the trouble of fat.

Thin back action 2, leaning back helps thin back.

Straighten up, slowly tilt back the center of strength, then hold it for a few minutes, and then come back slowly. Pay attention to the adjustment of breathing in the process of leaning back. This action is very simple and convenient, and can be done at home, outdoors, in the car or in the company at any time and place.

Thin back action 3. When you are standing.

When you are standing, you can also try to free your back curve! Don't stoop when standing, remember to stand up straight, with your hands naturally perpendicular to your sides, and use the strength of your arms to slowly swing your left arm obliquely backwards. After reaching the limit, keep this position for 2-3 minutes, and then slowly put it back in place.

Thin back exercise 4. Chest out and shoulders out when sitting.

When you are sitting in a chair, don't sit still. Remember to adjust your posture from time to time. First sit in the chair of 1/3, straighten your body, hold your head high and hold your chest out, then push your shoulders back slightly with the strength of your shoulders, and then stop for another minute and you will return to your original position. This action can insist on exercise, definitely can exercise back muscles and shape attractive back!

Thin back action 5. Sit up and practice your back.

Simple sitting posture can also help you slim your waist effectively! If you usually sit like a hunchback or hunchback, your back curve will become more and more ugly, which will also affect the cultivation of your overall temperament.

If you want to develop a perfect treatment curve and charming back, you must change your sitting posture! If you work at your desk for a long time and want to improve your back contour curve quickly, practice sitting posture.

Specific steps: When sitting, you can try to sit at 1/3 of the chair and keep your upper body vertical. As long as you keep this posture, you can make your back lines more and more perfect!

These thin back movements are very simple and easy to complete. As long as you are willing, as long as you keep practicing and spend more than ten minutes every day, you can easily get rid of the back fat, give you a perfect back curve, and let you have a back that attracts the attention of people around you! In order to make the back curve more perfect, act quickly!

Thin waist exercise 2 1, daily breast enhancement

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.

Step 2 straighten the whole body lines

Exercise:

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

Exercise:

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

Exercise:

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, learn the cat arch waist method

Exercise:

When you wake up in the morning, rub your eyes and face, comb your hair backwards with your hands, then put your arms and hands out of your shoulders, shake your arms backwards, lean back and look up, then lie in bed and stretch or stand up a few times, then turn over and lie down, bend your waist like a cat's "long body" and stretch the muscles of your back and limbs as much as possible.

Thin back fitness action 3 yoga sitting posture weight loss action

1, stretching

① Sit in a chair with palms facing each other, fingers open, palms taut in the opposite direction, and palms hitting rhythmically at the same time. Doing this action repeatedly can effectively prevent mouse hands.

② Sit in a chair, sit up straight, push your hands up with your palms up, and feel your body stretch up. Keep your arms straight from top to front, including your chest and abdomen, and feel your waist and back fully extended. People who sit at their desks for a long time are prone to shoulder collapse and chest collapse, which can alleviate the discomfort caused by this.

(3) Sit in a chair, put your hands on your waist, keep your upper body straight, breathe in the abdomen, and move your neck around the ring. When the arm is inserted into the waist, the elbow is backward, so that the back is tightened, the neck repeats the previous movements, and then the knees are supported slightly forward with both hands, and the back is arched and paused. People who sit at their desks for a long time have their necks bent for a long time, which is easy to cause cervical spondylosis for a long time. This action can relax the nervous nerves and muscles in the neck.

2, reduce abdomen and big belly

Rub the center of the spine, thus reducing the fat on the bulging belly and reshaping the lines of the lower abdomen. You can bend over when lifting your legs, but in the process of rubbing, your waist should be straight, and straightening your back muscles is the key to the action.

Lift one leg and put it on the chair, as close as possible to the thigh. Straighten your back muscles and put your hands together on your chest. Exhale and twist the upper body to the side of the leg lift, subject to the 90-degree angle range. At this point, the two palms squeeze each other hard. Slowly return to the original state, and then repeat the action in the opposite direction.

3, anti-two-type weight loss

Sit up straight with your left leg bent, your feet close to your abdomen, your right leg bent, and your feet completely touching the ground. Twist your upper body to the right, put your arms behind your back, and hold your right wrist with your left hand. On the other side, the right leg is bent, the sole is close to the abdomen, the left leg is bent, and the sole is completely on the ground.

Twist the upper body to the left and rear, put your arms behind, wrap your right arm around your left knee, and hold your left wrist with your right hand. Take back your body, put your right leg straight in front of you, bend your left leg and land your feet completely. The body is twisted to the left, the right elbow is bent, the elbow is placed outside the left knee, the forearm is straight and vertical to the floor, the left arm is straight and placed at the left rear, and the left hand is supported on the floor.

Step 4 Subtract butterfly sleeve from the shoulder.

Relax the muscles around the scapula and make the whole back soft, thus improving metabolism and slimming effectively. At the same time, it also eliminates shoulder pain.

Before crossing your arms, try to open your shoulders horizontally, so that the action of crossing your arms will be easier. Straighten your back muscles, put your left leg on your right leg, and your right leg should cover your right leg. Open your hands horizontally and cross your chest. The parts above the elbow overlap. Then bend your elbow and the back of your hand will overlap. Put your hands around your wrists, then cross your hands. Exhale and slowly lean your upper body forward. Stop exhaling, then inhale and return to the original state, and repeat the action in the opposite direction.

5, hunchback and thin back

Working at a desk for a long time can easily make people hunch over and pose incorrectly, which will eventually lead to fat accumulation. Once the scapula softens and the chest opens, the body temperature will rise, which will promote metabolism and repel fat. Stretching your arms and armpits at the same time can also refresh you.

Straighten your back muscles and raise your left hand to the top of your head. Elbows and palms bend inward. Hold your left elbow with your right hand and pull it to the right. Wrap your right hand behind your back and shake hands with your left. Then the left hand is up, the right hand is down and stretched in the opposite direction. Be careful not to move your shoulders up and keep your back muscles straight. Repeat in the opposite direction.

6, one-legged flexion to lose weight

Sit up straight, with your left leg straight, your toes pointing to the sky, your right leg and knees bent, your right foot as close to your hips as possible, and your feet touching the ground completely.

The upper body bends forward, the right arm surrounds the right knee, the left arm is also placed behind, and the right hand holds the left wrist. Switch to the left, put your right leg straight in front of your body, point your toes to the sky, bend your left knee, keep your left foot as close to your hips as possible, and bend your feet to the ground.

The upper body bends downward, the left elbow bends, and the palm is placed on the outside of the left foot. At this time, you can hold one end of the fitness belt with both hands and put it behind your hips. Relax your neck and arch your back slightly.