1, syncline rear swing arm with thin back
In fact, standing can also lose weight. If you want to lose weight, you should straighten your waist, then put your hands on your sides and slowly tilt your left arm backwards with the strength of your arm. To the limit, you can keep this posture for a while, then slowly return to the original posture, and then change your right arm to repeat.
2, chest, shoulders, thin back movement
When sitting in a chair, you must first adjust your posture. 1/3 When sitting in a chair, keep your body straight, hold your head up and hold your chest high, and then use the strength of your shoulders to stretch your shoulders back slightly. Keeping this action for a few minutes every day will make your back more attractive.
3. Twist your waist and swing your arms alternately
Stand at attention, hold your head high, and naturally hang your arms at your sides. Turn your body to the left with the strength of your waist and swing your arms back. Repeat many times. This action is very simple. MM who wants to be lazy occasionally can do this.
4. Daily chest expansion exercise
Breast enhancement exercise can not only breast enhancement, but also help to burn back fat. As long as they have time, sister papers might as well do a large-scale breast enhancement campaign at home, which can be done quickly and sometimes slowly. When you feel the warmth of your back muscles, you will burn fat.
5. Vertical push-ups
Keep your hands close to the wall, lean forward, stand with your arms parallel to the ground, then tighten your back and abdominal muscles, slowly lower your body height, keep it at the lowest possible position for 10 second, then slowly push your body back to its original position, and keep practicing every day until it reaches 15.
6. Paddle practice
If you don't have the opportunity to row at home, you can also imitate the rowing action and practice at home. Bian Xiao suggested that you play music while doing this waist-slimming exercise. It will be fast and slow with the rhythm of music, which will not only make this exercise interesting, but also help you lose weight quickly.
7. Exercise with dumbbells
Hold the dumbbell tightly, grasp it with your palm toward 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 the strength of your wrist or bend your wrist when pushing. If there is no dumbbell, you can use a mineral water bottle filled with water instead.
8. Bend over and lift your shoulders
Bend over, legs can be straight and flexible, hands naturally droop with dumbbells. Then, forcibly lift the shoulder joint and retract the scapula. Repeat 10 times or so, keep your elbows straight, and pay attention to the back force.
9, prone
Prone, bend elbows, crawl back and forth. The best way to lose weight on the back is crawling, which is especially suitable for fat people with simple fatigue on the back and cervical spine. Crawling exercise can effectively exercise the whole body, especially the back muscles. If you persist in training for a long time, you can slim your waist and abdomen, make your spine stronger and your back look more fit.
10, hands akimbo
Spread your legs to shoulder width, stand up straight, and put your hands on your hips. Shake your arm back and forth with a little force and repeat the exercise until you feel tired.
1 1, cat arch waist method
When you wake up in the morning, rub your eyes and face, comb your hair backwards with your hands, then put your arms and hands out of your shoulders, shake your arms backwards, lean back and look up, then lie in bed and stretch or stand up a few 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.
Thin back yoga movement
1, lizard style
Exercise method: King Kong sits on the mat in a sitting position, inhaling, bending his elbow, holding the other elbow with his left and right hands crossed, moving his hands forward, leaning his elbow on the mat, leaning forward, exhaling, and sliding his elbow forward as far as possible until his chest touches the ground, looking forward, standing, his hips tilted to the sky, his thighs and calves at 90 degrees, his back in a straight line, and keeping his posture for about 15 seconds.
Practicing this posture can effectively eliminate the excess fat on the back, beautify the back lines, and eliminate the stiffness and tension of the back, making the back soft and straight.
Step 2 stretch your sitting posture
Exercise method: Sit on the ground, keep your back straight, stretch your legs forward together, relax your shoulders, put your hands on your thighs, look forward at ordinary times, breathe naturally, keep your upper body straight, look straight ahead, bend your left leg when your right leg stretches forward, put it next to your right knee, hold your left calf with your hands, exhale, hold your left heel with your hands, stretch your left leg upward, then raise your legs as far as possible in front of your body, and stretch your arms with your hands as far as possible. Hold this position 10 to 20 seconds. After half a minute's rest, switch to the other side to continue practicing.
Practicing this posture can make the spine elastic, promote the function of circulatory system, improve the vitality of circulatory system, make the back lines clear and reshape the curvy figure.
3. Half-bow posture
Practice method: Lie face down on the yoga mat, with your back straight, your legs close together and tight, your toes straight, your arms parallel and straight at your sides of your head, your palms down, your body close to the ground, exhale, your right knee bends, your body leans back, your left hand holds your right ankle, your right hand keeps stretching forward, inhaling, continuing to pull your ankle with your hands, lifting it to the highest point, and then holding your head up for a few seconds to keep it natural. Practicing this posture can remove fat from the back, reshape the beautiful lines of the back, enhance the flexibility of the back spine, and enhance the blood circulation of the lower back, abdomen and pelvis.
4. King Kong fish sitting posture
Practice method: Kneel on the ground, put your hips on your heels, keep your instep close to the ground, keep your upper body straight, your hands droop naturally and comfortably, your fingertips touch the ground, your eyes look straight ahead, breathe evenly and naturally, put your hands on your sides behind your back, your fingertips point to the front of your body, then lean back up and down, and shift the center of gravity of supporting your body from walking to your palm, keep your neck straight, lie down slowly while exhaling, and touch the ground with one elbow joint first. Then put down the other elbow joint and finally land on the top of your head. Support the upper body strength with the top of your head, keep your body still, and restore your posture after 5 to 10 seconds with your hands folded.
Practicing this posture can relax the neck and back, make the spine elastic, improve the vitality of the circulatory system, reshape the curved back and make the back lines clearer and more charming.
Massage method for thin waist and back
1, essential oil massage to lose weight
After massage with essential oil, it stimulates human acupoints, and then the essential oil penetrates into the skin, which has the functions of dredging lymphatic tissue and removing accumulated toxins. Therefore, it can decompose fat, eliminate excess water in the body, and play a role in detoxifying and firming the skin.
2, upper back massage method
Upper back massage acts on Shu Fei, Xinshu, Dushu and Shu Ge. Stimulating Shu Fei point has the advantages of attending lung diseases; Stimulating Xinshu point can treat heart disease; Stimulating Du Shu points can broaden the chest and regulate qi; The advantage of stimulating Shu Ge point lies in regulating blood and relaxing the stomach.
3, low back massage method
Upper back massage acts on points such as Ganshu, Danshu and Pishu. Stimulating Ganshu point can treat liver disease; Stimulating Danshu points can treat gallbladder diseases; Stimulating Pi Shu points has the effects of invigorating spleen and removing dampness from stomach.
4. Massage the left and right shoulder blades
Acupoint massage of left and right scapula can treat head and face diseases; It also has a certain therapeutic effect on cervical spondylosis and scapulohumeral periarthritis.
5. Massage the back side.
Back side massage can make the chest wide and regulate qi, and relieve intercostal pain. When massaging cervical vertebra and air door acupoints, the massager should try to straighten his chest and scapula backwards. Long-term massage can treat cervical spondylosis.