1. Simple and effective back weight loss method
1, leaning back helps to slim down the back.
Although the action of leaning back is simple, it can have the effect of slimming the waist and is also the simplest way to lose weight. The specific action is to straighten your body and slowly lean back the strength center. Pay attention to breathing adjustment during this process, then keep it for a few minutes and then come back slowly.
2. Sit up and practice your back.
The correct sitting posture can also achieve the effect of thin waist. The specific exercise is to sit at 1/3 of the chair and keep the upper body vertical. If you keep the correct posture for a period of time, you will find that the back lines become beautiful. This method of losing weight is very suitable for MM who works at his desk for a long time.
3. When you are standing.
You can also do waist-thinning exercise when standing, that is, your hands are naturally perpendicular to your sides, and your left arm slowly swings backwards by the strength of your arm. After reaching the limit, you can keep this position for 2-3 minutes, and then slowly put it back in place.
4. Hold your chest and expand your shoulders when sitting.
When sitting, you can do chest-lifting and shoulder-expanding exercises and lose weight. The specific action is 1/3. Sit in a chair, hold your head up and hold your chest out, and then stretch your shoulders back slightly with the strength of your shoulders. After another minute, you will return to your original position. This kind of weight-loss exercise can best exercise the back muscles and play a role in shaping the back.
5. Twist your waist and swing your arms alternately
Waist-twisting and swing-arm weight-loss exercises can exercise the chest circumference, accelerate fat burning and play a role in losing weight. The specific weight loss action is to stand at attention, straighten your waist, 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.
2. Preventive measures
The fat on the back is the accumulation of fat caused by long-term exercise. Pay attention to the above simple little moves in daily life, and gradually achieve the effect of beautiful back.
Standing back muscle training 1
Step 1: Keep your feet apart and shoulder width apart.
Step 2: lean forward 120 degrees, with your knees slightly bent and your center of gravity between your legs.
Step 3: naturally raise your arms, cross them on your chest, and slide your arms backwards in a rowing motion.
Note: Do the above actions in three groups, each group 12 times, and each group will relax at intervals of 30 seconds. Look ahead, with your back parallel to your head. The knee must be slightly bent to avoid damaging the knee joint.
Standing back muscle training II
Step 1: Keep your feet apart and shoulder width apart. Hold the dumbbell with both hands, and your arms will naturally droop.
In the second step, the body is 90 degrees parallel to the ground, the knees are slightly bent, the back is naturally parallel to the head, and the head is straight forward.
Step 3: Lift the small dumbbell up to the chest with the crank arm, and stay for 1-2 seconds when lifting it to the chest. Note: Keep your head up and chest out.
Note: Do the above actions in three groups, each group 12 times, and each group will relax at intervals of 30 seconds. Pay attention to the speed of action, pull quickly and slowly, exhale when pulling, and inhale when putting down. The weight of dumbbells is suggested to be about 3 kg. Or you can use mineral water and other substitutes with the same weight.
Back muscle training on the mat
The first step is to lie on the mat.
Step 2: Put your hands behind your ears, tilt your legs and upper body upward at the same time, hold it for 1-2 seconds and then put it down. This action fully stretches the back muscles. Note: It should be slower when you put it down than when you put it up.
Note: Do the above actions 20 times/group, and do 3 groups. Each group relaxes every 30 seconds.