Stand with your legs straight and your waist straight. Raise your hands from your sides and cross your head. Hands straight, pay attention to chest and abdomen. Inhale deeply, slowly bend your upper body and hands to the left, and turn your head to the right. Exhale, return to standing, and repeat the exercise on the other side for 10 times.

2. Bow and waist and thin back

Practice: When you wake up in the morning, rub your eyes and face, comb your hair backwards with your hands, then stretch out your arms from your shoulders, shake your arms backwards, tilt your head backwards, then lie in bed and stretch or stand up several 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.

3. 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. Do it every day when you have time. This is the easiest exercise to stick to. If you want to have a beautiful back, this chest expansion action is absolutely indispensable.

4. Shake your arms on your hips.

Stand up straight with your legs shoulder-width apart and your hands akimbo. Shake your arms back and forth with a little force and practice repeatedly until you feel tired. This exercise can exercise your back muscles, make your back stronger, and make you easily build a beautiful back.

Step 5 remove dead skin

Some MM have accumulated a lot of dirty things on their backs, which have not been cleaned up in time, leading to back hypertrophy. MM can do exfoliation care for the back regularly. Mix egg white with a little honey and apply it on the back. Washing with warm water after drying will make the back skin firmer and exfoliate. Doing 1~2 times a week can give you a beautiful back.

6, hot and cold shower back

Bathing can also help you lose weight. Rinse the back with hot water first, and then rinse with cold water after the pores on the back are opened, which will make the pores shrink immediately. Then with the bath ball, give the whole body a circular massage, which can effectively promote blood circulation and make the back more compact.

7. 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.

Step 8 crawl

Prone, bend elbows, crawl back and forth. The best crawling method for thin back is crawling, which is especially suitable for obese people who are prone to back and cervical fatigue. Crawling can effectively exercise the whole body, especially the back muscles. If you practice for a long time, you can slim your waist and abdomen, make your spine strong and make your back look more fit.

9. Swimming

Breaststroke, freestyle, backstroke and butterfly have obvious effects on training back muscles and reducing back fat, among which butterfly is the most obvious. Swimming is the best way to get your whole body moving. Wherever you want to lose weight, swimming is the best choice. In particular, don't lose weight in a hurry, and don't do warm-up exercises before swimming. It's easy to cramp, which is very dangerous. Please remember to do warm-up exercises.

Extended data:

As the saying goes, "an inch thinner back leads to a long life of ten years", which shows the importance of maintaining the back. From the perspective of western medicine, there is a spinal cord in the spine, and nerves branch from the spinal cord and spread all over the body. The brain directs the activities of the whole body through the spinal cord and neural network. From the perspective of traditional Chinese medicine, the Du meridian is in the middle of the back, and the Du meridian is full of yang.

On both sides of the back are the parts where the bladder meridian circulates, and the bladder meridian has the most yang, which is contrary to the kidney meridian, so the kidney controls water, so the water and liquid in the main bladder meridian are metabolized. The bladder meridian is also closely related to other viscera, such as lung fat, Jue Yin fat, heart fat, diaphragm fat, liver fat, bile fat, spleen fat, stomach fat, triple energizer fat, large intestine fat and so on.

References:

People's Network-How to reduce heavy back fat and teach you to get rid of back fat effectively.