You can do it at home without any equipment. Straighten up, keep your upper body close to the wall, slowly lift your left shoulder until it is level with the strength of your arm, keep your posture for a while, and then restore your right arm. Doing it repeatedly can stretch the arms and back muscles well.

Second, lie on your back.

If you want to achieve the thin back effect faster, you can also achieve it through some exercise. Lie flat on the yoga mat with your legs together and your hands on your chest. Use the strength of the waist to drive the upper body to slowly lift and lean back, reaching the limit for five seconds to restore the original state. Repeat this exercise until your back feels tired.

Third, stretch your arms back.

The lines of the arm and the back are the same, so pay attention to the exercise of the arm while slimming the back. First straighten your waist, slowly lift it with the weight of your arm until it is shoulder-width, then slowly stretch it backwards until it reaches the limit, and keep your posture for a few seconds. Repeated practice helps to form beautiful lines.

Fourth, swimming.

The most suitable for spring and summer, but also the most effective way to exercise. Both breaststroke and backstroke freestyle are very effective for training back muscles and reducing back fat, among which butterfly stroke is the most obvious (and of course the most tiring). Swimming can make the whole body exercise, and you can lose weight anywhere you want, but you must remember to warm up.

Extended data:

Develop 5 healthy habits to promote fat burning.

Morning: Start the day with coffee.

Good news! If you want to lose weight, you don't have to cancel the delicious breakfast drink. In fact, caffeine in coffee and green tea can stimulate your central nervous system, and a cup of coffee every morning can increase your metabolic rate by 5% to 8%.

2. Morning: Have a big breakfast.

If you want to speed up your metabolism, skipping breakfast is definitely not a wise choice. A short energy supplement in breakfast can speed up your metabolism and help you burn fat all day. Choosing a whole-grain breakfast rich in dietary fiber and carbohydrates can help you lose weight faster.

If you are not an "early riser", you can prepare oatmeal the night before and drink it within 30 seconds when you get up the next day, which can also have a good effect.

3. Noon: Have a high-protein lunch.

There is no doubt that a healthy and clean diet helps the body to work efficiently, and taking protein is the first step to achieve good results. Esther Blum, a clinician and nutritionist, said: "It is necessary to increase protein's intake, because this substance moves and requires the body to do more work for digestion and metabolism, which means that you will burn more calories to deal with it."

Fourth, in the afternoon: drink more water.

You may think that sitting at your desk all day will definitely have a negative impact on your metabolism, but as long as you drink white water, your body's ability to burn fat will still increase. A Jewish university study shows that people who drink 4 glasses of water a day are fatter than those who drink 8- 12 glasses of water a day. If you don't like drinking white water, you can add some fruits or tea with the ability to expel oil and toxin to enrich your drinks.

Evening: Ask the coach to complete high-intensity interval training.

Although all forms of exercise contribute to metabolism, HIIT (High Intensity Interval Training) has the highest cost performance: because it can burn 1 3.5 calories in1minute, and the metabolic rate is greatly enhanced after training for 30 minutes, it is the shortest and most effective form of exercise.

People's Network-It's terrible to have a fat man behind you! Teach you a few tricks to say goodbye to the tiger's back

People's Network-How to Reduce Fat and Develop 5 Healthy Habits to Promote Fat Burning