The fastest way to lose weight, in present life, a large part of women want to be feminine, but there are still some people with wide shoulders and a lot of meat, so if they want to be feminine enough, they must have a beautiful back, and the way to lose weight is also the fastest.

The fastest way to lose weight is 1. First, rubber bands lose weight.

The first way to thin your back is to thin your shoulders with rubber bands. Prepare the rubber band first, then open your feet and step on the rubber band prepared in advance, leaving a certain length on the side of your body, preferably reaching your hips. If the rubber band is too long, you can wrap it around your foot 1-2 times to shorten its length. Then the legs and knees are slightly bent, and the rubber band steps on the toes. At the same time, hold the rubber band tightly with both hands and pull the rubber band horizontally in front of your body. Keep your body level and still with the ground for about 5- 10 seconds, and then put it down.

Second, hold the bell and shrug your shoulders.

Stand with your legs apart, slightly wider than your shoulders, with dumbbells in front of your lower body and your hands forward. Lift the dumbbell on both shoulders, then relax and repeat for about 10- 15 times. Pull back after lifting your shoulders, which is the best effect. You can exercise the muscles diagonally below, and you can exercise in many parts of your body, such as the orbicularis oculi muscle and the rhomboid muscle. This is the second way: hold the bell and shrug your shoulders.

Third, bend over and row

Bend over and row, first naturally bend over, legs can be kept straight or bent, dumbbells are held in both hands, and naturally droop. Bend your arms, raise your elbows, and act like you're rowing. This is bending over and rowing, just rowing, not really asking you to row. This is mainly to exercise latissimus dorsi, and other parts are also assisted, such as the middle and lower segments of trapezius muscle and the posterior segment of deltoid muscle. Repeat the above actions for more than ten times per exercise.

Fourth, hold your head high.

This action is very simple. Generally speaking, we usually ask to hold our heads high. Lift heel stood with his hands crossed behind him, palms down, and pulled back hard. After that, he remained still for about 5- 10 seconds. At the same time, you should hold your chest hard to make your shoulders swell and adduction. This series of movements can be exercised to many parts, and the middle and lower parts of rhomboid muscle, teres muscle and trapezius muscle are all within the exercise range.

Five, standing posture, chest and turn around

Compared with method 4, this method only adds two words to the name, but the content is quite different. Stand with your hands wider than your shoulders and hold a bar or stick behind your neck. Then slowly turn right, alternating left and right, each side 10 times. Pay attention to your chest every time you turn around. This is standing posture and chest rotation. The key is to rotate and hold out your chest.

Sixth, bend over and lift your shoulders.

The action of leaning over and lifting shoulders is similar to leaning over and rowing. At first, like bending over, legs can be flexed and stretched, and dumbbells are naturally hung on both hands. After that, you should lift the shoulder joint upward and adducte the scapula. At the same time, the elbow should be kept straight during the whole process, and the body's attention should be focused on the back. This action is repeated 10- 15 times. The middle and lower parts of quadratus, teres major and minor, infraspinatus and rhomboid major can all be exercised in this process.

Seven, push-ups

Finally, the name of Method 7 is push-ups. Keep your arms straight first, then lie prone, make fists with your hands, bend your arms, and get up from both ends at the same time. Repetitive exercise 10- 15 times is a relatively simple action, which is beneficial to reduce excess fat on the back and also has the effect of eliminating pain. It is very helpful to exercise gluteal muscles and the back of thighs.

A complete training program to quickly lose back fat.

Primary training

People with weak waist muscles or obesity can adopt some simple methods for initial training.

When lying on your back, you just need to hold your head up and chest out, and your lower limbs don't have to be raised. And the frequency and intensity of back muscle exercise should be gradual. If you feel waist pain, discomfort, stiffness, etc. On the second day after exercise, the intensity and frequency of exercise should be appropriately reduced or stopped. In addition, don't suddenly exert too much force during exercise to prevent twisting your waist. If you have symptoms such as low back pain, stiffness and discomfort, you should stop or reduce back muscle exercise; You should stop practicing when you have an acute attack of low back and leg pain.

Intermediate training

The movements of intermediate training are suitable for people who have always had fitness habits, because there are more movements than zero-based training.

Swallow flying method

Lie prone, put your hands behind your back, hold your head up and chest out, let your head and chest leave the bed surface, at the same time, straighten your knees, and leave your thighs behind the bed surface with force. Keep this posture for 3 ~ 5 seconds, then relax the muscles for 3 ~ 5 seconds, and so on.

Swallow method

Lie prone, put your hands behind your back, put your head and chest out of the bed, keep this posture for 3 ~ 5 seconds, then relax your muscles for 3 ~ 5 seconds, and so on.

Three-point support method

Lie on your back, bend your knees without pillows, lift your abdomen and buttocks as far as possible, support your body weight at three points, hold this position for 3 ~ 5 seconds after lifting to the highest point, then relax your muscles for 3 ~ 5 seconds, and so on.

five point support method

Lie on your back, bend your knees without pillows, lift your abdomen and buttocks as far as possible, support your body weight with your head, elbows and feet at five o'clock, keep this posture for 3 ~ 5 seconds after lifting to the highest point, then relax your muscles for 3 ~ 5 seconds, and so on.

Heavyweight training

Dumbbell exercise

It is more flexible to exercise back muscles with dumbbells, and targeted training can be carried out by strengthening back width and thickness respectively. The actions to strengthen the back muscle thickness include standing dumbbell (or barbell) rowing and one-arm dumbbell leaning over rowing; Actions to strengthen the width of back muscles include bending over dumbbell birds. Dumbbell hard pulling is a classic compound training action to exercise back muscles, and it is an indispensable action to exercise back muscles.

Rowing practice frame

Rowing has obvious effect on activating spinal joints and exercising back muscles. When rowing, every flexion and extension of the body and the arm movement of paddling make about 90% of the extensor muscles of the human body participate in sports, which is very beneficial to the extensor muscles that rarely participate in sports.

pull-up

Pull-ups are the first move to develop back muscles, especially the long-distance positive grip pull-ups. It is no exaggeration to say that the level of pull-ups is a direct manifestation of the muscle development of the back and even the upper body.

Seven-style thin back yoga bid farewell to the tiger's back and bear's waist

Action one, heroic style

1. At this time, bend your knees, move your heels to your hips, touch your toes and keep your heels up. Remember to touch your ass.

The weight of the body should be supported by the ground, not by the bent legs.

2. The other leg is bent from the knee, and the foot is placed on the upper thigh of the just bent leg, and the knee touches the ground.

3. First put your hands on your sides and straighten them, then put your wrists on your head, put your hands together, put your fingers together, put your wrists on your head and straighten your fingers up.

4. Straighten your spine, neck and head and look forward. Keep your palms and fingers together and keep your elbows tight and straight. Breathe normally. This is a heroic act. Hold this position 10 second.

Action 2: Down Dog Style

1. Bend your knees, kneel on the mat, put your hands on the ground and raise your hips.

2. Inhale, straighten your legs and try to straighten your arms.

3. Breathe out regularly, press your shoulders and heels down, and keep breathing deeply for about 5 to 6 times.

Action 3, cobra pose

1, prone on the yoga mat, legs together, instep stretched straight on the ground, hands naturally placed at your sides.

2. Take back your hands and put them on both sides of your chest, palms down, palms open and pressed to the ground, and chin on the mat.

3. While inhaling, slowly lift your upper body, straighten your arms, lift your upper body to a level close to the vertical ground, slowly raise your head while lifting your upper body, lengthen your neck, raise your head, sink your shoulders, don't shrug your shoulders, and sink your coccyx inward. Don't put pressure on your waist. Hold several groups of breaths in this position.

4, exhale, while slowly bending your arms, first hang down your waist, and then slowly fall on your chest and neck in turn, becoming the previous prone position.

5. Repeat 3~5 groups of cobra pose's exercises to keep breathing rhythm and relax.

Action four, cobra twist

1, lie on the floor, touch the ground with your lower forehead, and look forward. Feet slightly apart, palms on both sides of the chest (fingertips should not exceed shoulders).

2. Inhale, lift your head, neck, shoulders, chest and back in turn, lift your upper body off the ground, straighten your arms, support your upper body and look straight ahead. Don't rely on arm strength when lifting your body, use back strength.

3. Exhale, twist your head, neck, shoulders and back to the left to the maximum, and look at your left heel.

4. Inhale and turn your head, neck, shoulders and back back to the middle. Then switch to the other side.

Action five, fish style

1, relax and lie down, face the sky, palms down, knees and soles close to the ground.

2. Lift your hips and waist, press your hands to assist, and stick your elbows to the ground.

3. Put your palms down on your hips, and slowly relax your hips and waist. Knees began to straighten, and the whole body lay flat.

4, elbow bending, apply force to the ground, let the upper body leave the ground. Focus on your elbows and keep your hips and feet on the ground.

5. head back, head on the ground, try to expand your chest, and your body center of gravity is at your elbow. Take a deep breath as much as possible and expand your chest and abdomen. After completing this position, gently raise your head, slowly put your back on the ground and return to your supine position.

Action 6, camel style

1, kneeling on the floor, knees slightly apart. Hands and hips naturally hang down beside your body and straighten your spine.

2. Hold your hips with your hands, inhale, gently push your pelvis forward and tighten your hip muscles.

3. The upper body bends backward slowly, and first touch the heel on the same side with one hand. If beginners can't touch their heels, they can stand up their heels and control the ground with their toes.

4, exhale, the other hand on the same side of the foot to keep up, head back to relax, try to push the waist and chest up to the maximum. Keep breathing evenly.

5, inhale, hold the lower back with both hands in turn, and get up slowly. Exhale, sit your hips on your heels, put your body and arms forward on the floor and touch your forehead.

Seven and a half months.

1. Bend your right foot at a 90-degree angle to the ground.

2. Turn your eyes to the ground about one foot in front of your right toe, take your left hand away and put it on your left pelvis. Move your right hand to the front of your sight, and then press the ground with your fingertips. Your thumb is about a foot away from your toes. Stretch forward slightly, so that the center of gravity moves to the right foot, and the heel of the left foot leaves the ground, ready to lift the left foot. Stay for about 2 to 3 seconds and keep breathing.

3. Inhale, open the chest and stretch the spine. Exhale, slowly push your right foot straight and drive your left foot off the ground at the same time. Take the straight right foot as the balance point. The left pedal is lifted straight and parallel to the ground, knees and toes are forward, and the left pelvis and left shoulder are moved backward; On the contrary, the right pelvis and right shoulder move forward, so that the chest and abdomen move forward and the whole body is in a horizontal state. Finally, the left hand is forced to straighten up, forming a vertical line with the shoulder and right hand. If the balance is properly controlled, turn your head up and look at your left hand. Take a deep breath and breathe steadily.

The fastest way to lose weight 2 How to lose weight quickly?

Dumbbell lifting method

The beautiful back effect of push-ups is beyond doubt. Girls can also practice often. Grab the dumbbell with both hands and lie on the mat. Grab the dumbbell with both hands to support the ground. After keeping your balance, raise one hand. In the process of lifting, the muscles of the arms and back can be well trained, and each hand can do 50 times. Summer is the best time to lose weight. If you want to show your back quickly, you can match some healthy and nutritious weight loss packages, such as Slim P Series, amywish, Combit and so on. I strongly recommend Slim P series, which can reduce 1 kg in 2 days, and with simple dumbbell exercise, you can achieve the effect of 1 day reduction 1 kg, so that you can have a perfect body quickly.

Reverse stretching method

You must stretch your body after strength training, or you will form ugly muscle blocks. Do it according to the way on the way, and keep doing it for 15 minutes every day, which will not only give your back a good exercise, but also eliminate the fat on your back.

Pilates training method

This is a group of pilates movements, prone, hands straight in front of your head, right arm raised and left leg raised, and vice versa. Do it alternately, 3-5 times a week, and stick to it for a period of time, you can sculpt the whole body, and you will become more and more confident in your body!

Back slimming exercise

Suitable for office workers, in the office or sofa floor. You can do it after lunch. First of all, lie prone, relax your shoulders and put your hands on your hips. The specific method is to close your chin first and slowly raise your upper body by about 35 degrees. Then slowly lower the upper body and return to the preparatory action. Do 20 upper body lifts at a time, not too fast. It should be noted that the tilt angle should not be too large, not more than 35 degrees, which will hurt the spine. As long as you keep doing it for half a month, it will have an effect.

Lazy and thin back method

For office workers, going to the gym regularly may not allow time, and there is another way to be lazy. Even when watching TV, you should always hold your chest and abdomen, clamp your shoulders to the center of your back, then relax and practice repeatedly. Stick to it for half an hour every day, although the effect is not as effective as going to the gym, but stick to it every day and the butterfly bone will gradually stand out.

The back is often the part that you can easily ignore, but in the eyes of others, it is a very conspicuous place. A perfectly curved back can greatly enhance women's femininity! Want to have a charming butterfly bone? Then practice quickly!

The fastest way to thin back 3 thin back and beautiful chest stretching tricks

In local waist-thinning exercise, back lifting is a common waist-thinning exercise. Many stretching exercises also stimulate the back muscles, such as sprinting and bending the back.

Thin back method one

The method is simple. Hands behind your back, arms as straight as possible, as far as possible up to the limit. After 50 strokes, you will feel the upper part of the scapula being squeezed, and your chest has been exercised. If you can't put your hands behind your back, you can take a dumbbell or a mineral water bottle.

Thin back method 2

Back elastic exercise. Lie on your back, put your hands on your sides, bend your legs, and keep your heels close to the back of your thighs. Move your hands to the sides of your head, put your palms on the ground, inhale and arch your back (kneel on the ground, arch your body with your hands up, lift your hips and abdomen).

Stick to it for a few minutes at a time and do it when you have time.

Thin back method 3

Wake up in the morning, rub your eyes, rub your face and comb your hair back. This is a good head massage. It can make facial skin rosy and hair black and bright. Then put your arm out of your shoulder, shake your arm back, lean back and look up. Let the blood circulation in the head be improved and more oxygen be inhaled into the chest. Stretching or pushing the abdomen up several times under the quilt is beneficial to enhance the elasticity of abdominal muscles. Then turn over and lie down, bow as hard as a cat's "long body" and stretch the muscles of the back and limbs as much as possible. This is a good set of waist and back aerobics.

Tips:

If you want to lose weight on your back, you should not only do local exercise, but also combine some aerobic exercise to achieve the goal of losing weight on your back faster and more effectively. For upper body fat, you can choose badminton, aerobics, belly dancing, boxing and other sports that exercise more upper limbs, which can also effectively affect the back muscles and have a good weight loss effect.

Exercise regularly. Weekly exercise can strengthen and stretch the muscles that support the spine, not only to protect the spine, but also to protect tendons and ligaments by absorbing the pressure that will hurt soft tissues. Doing more back stretching exercises can prevent and relieve back pain. Stand up straight every half hour at work, put your hands on your lower back, lean back and stretch slowly and steadily. Lift the object properly so that it is as close to your body as possible. Don't straighten your arms or bend down to get objects. Try to keep your back straight, then kneel down and pick it up.