1, what are the thin back movements?
Thin back small exercise 1: 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 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 Exercise 3: 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 Exercise 4: Holding Dumbbell 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.
Thin back small 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 action frequency quickly and slowly to 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.
2. Good exercise of thin waist
The perfect S-shaped figure should not only have a straight chest and round hips, but also a straight and beautiful back. Whether the back is straight or not directly determines the beauty of a person's whole body. A curvy back will not only make you look beautiful and smooth, but also make the whole person look much taller.
Step one: fly standing.
Stand, knees slightly bent, feet apart, hip width apart, grab a light dumbbell in each hand, palms facing each other. The upper body leans forward parallel to the ground. Tighten your lower abdomen, keep your back straight, and slowly raise your arms to shoulder height. Tighten the scapula. Hold for a while, return to the starting position, and repeat 10 to 15 times.
Step 2: One-arm bending exercise
Put your right hand and right knee on the stool, grab a dumbbell with a medium weight in your left hand, palm up, elbow slightly bent. The left elbow is shoulder high, tightening the lower abdomen, and the neck and back are in a straight line. Put it down, return to the starting position, repeat 10 to 15 times, and do it with your right hand.
Step 3: Fasten your belt and fly.
Tie an elastic strap or hose on the door handle. Hold one end of the strap in each hand, sit down and tighten it so that the arm is at the same height as the shoulder. Then gently bend the elbow, slowly pull the strap back until the elbow is at the same height as the chest, and tighten the scapula. Hold for a while, return to the starting position, and repeat 12 to 15 times.
3. A good way to lose weight.
First, pay attention to the choice of drinks.
If you want to lose weight quickly, you must first control your diet. Not good to drink, drink less cold drinks on the market. Because cold drinks sold in the market generally add a lot of substances to improve the taste. Especially some sugary, carbonated drinks, sports drinks and so on. They are high in calories.
Second, make a good schedule for the day.
Good time management and arrangement play an important role in the weight loss plan. Before you start to lose weight, plan the time to get up, sleep, eat three meals a day and exercise.
Everyone's life should have a regular schedule, so should the diet at that time. We shouldn't overeat, which is not only unable to lose weight, but also harmful to our health.
Third, give up snacks
Many women have the habit of eating snacks, but in fact, this is equivalent to losing weight on the one hand and gaining weight on the other. Snacks generally do not contain oil and are high in calories, which is not good for your health. It is an obstacle that can't be ignored on your way to lose weight.
Fourth, eat vegetable salad for dinner.
If you eat too much dinner and exercise too little, it will lead to the accumulation of calories and easily lead to obesity. But if you eat too little, you will overeat because of hunger or stay awake at night, which is also very unfavorable for losing weight.
Learn to manage your time.
Time is the most precious asset in your life, and having good time management skills can also help you achieve your weight loss goal quickly! Try to make better use of your time and invest the necessary time to improve your health, which will help you lose weight faster. Taking advantage of time to exercise, going to bed early and getting up early, and having dinner early are all good ways to help you lose weight healthily.
Going to bed early and getting up early is very important to lose weight. Don't be lazy, because laziness is also an important factor in getting fat.
Sixth, patience helps to lose weight.
Patience is a virtue, but it is always absent from the weight loss plan. Losing weight quickly is everyone's pursuit, but if you choose an unhealthy way to lose weight, it will only make you fall into a nightmare of losing weight. It takes time to lose weight, just as you won't gain weight in a day. Let yourself be more patient, this is the key to lose weight this summer.
Seven, turn daily life into "healthy weight loss"
Once you have the goal of losing weight, you should start to adhere to a healthy diet and moderate exercise. Your persistence can make you see the ideal weight loss effect.
Eight, insist on keeping a diary to lose weight
Keeping a diet diary is a good way to keep you going. It can help you improve your weight loss plan and achieve your weight loss goals faster.
Nine, "moderation in everything" makes you thinner.
If you want to lose weight healthily, you must be "moderate in everything". Moderation in everything is a rational way to lose weight. Don't over-diet or exercise in order to lose weight quickly. You know, excessive dieting will not only lead to your health problems, but also make you gain weight in the life of restoring your eating habits. Excessive exercise can easily lead to overeating after exercise, which is very unfavorable for weight loss.
Fresh fruit is the best snack.
If you are a greedy cat, change your snack into fruit! Fresh fruit is an ideal diet food. They are rich in cellulose, vitamins, minerals and other nutrients that are very beneficial to lose weight. They can not only satisfy your appetite for sweets, but also help you control your appetite and reduce your calorie intake.