2. 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.
3, sleep and exercise thin back. Before going to bed at night, you can also do some sit-ups, push-ups, or massage your limbs, back and abdomen, and rub your feet, so as to reduce the deficiency fire, invigorate the kidney and improve your eyesight, and reduce the fatigue of a day's work. It only takes 15 minutes, and it can make you sleep better at night, improve the quality of sleep and improve the health of the whole person.
4. 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.
5. High intensity training (gym). Sit on the high-pressure trainer with your hands shoulder width apart, hold the stretcher, keep your arms straight and your back straight. Keep your upper body still, pull the stretcher with the strength of your shoulders, pause when it reaches the limit, and then return to its original state. Do three groups, each group 12 times.
Step 6 swim. Breaststroke, freestyle, backstroke and butterfly have obvious effects on training back muscles and reducing back fat, among which butterfly is the most obvious. Swimming can make the whole body exercise best. 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.