How to practice thin waist and back, women want to have a perfect figure, and the back is also an indispensable part. However, many people can't exercise their backs in normal sports. Here's how to make their backs thin.

How to practice thin back 1 first, practice with one leg bow. Take a prone position, grab the left calf with your left hand from behind, and pull the left thigh upward as far as possible to keep it perpendicular to the ground. Then keep your right knee bent, lift your calf off the ground as much as possible, and keep your right thigh and knee vertical. Then do the same exercise on the other side, which can exercise the strength of the back muscles and help eliminate the fat on the back.

Second, camel sports. First, separate your legs shoulder width apart, kneel on your knees, slowly lean back on your upper body, and let your hips push forward until your upper body bends to the maximum. This exercise method can not only improve the state of hunchback with chest, but also stretch and exercise back muscles to help everyone have a slim back.

Third, lying on your feet. First, sit on the mat, straighten your legs forward, then slowly lift your feet up, keep your legs clamped, slowly spread your shoulders, and use the strength of your waist to maintain balance. This method can tighten back muscles and accelerate the metabolism of back fat.

Fourth, infant sports. Lie on the mat, bend your knees, grasp the outside of your feet with both hands, and slowly lift your calves to keep them perpendicular to the ground. In the meantime, remember to keep your knees as close as possible to the shoulders on both sides of your chest. It can not only eliminate back fat, but also massage buttocks and back.

If your shoulders are too thick, it has seriously affected your appearance. All the above methods can be exercised. As long as you persist, you can have a beautiful back. In the process of exercise, we must remember to step by step, don't rush for success, be patient enough, and persist for a long time to see obvious results. Usually, we should also pay attention to adjusting our personal diet and reduce the intake of high-fat and high-cholesterol foods.

How to slim your waist? 2. A few tricks to help you slim down skillfully.

arch form

1, get down on the ground, bend your knees and grab your feet with both hands.

2, inhale, lift the upper body and legs off the ground, try to lift, the whole person is in a "U" shape, and the arms are straight; Exhale, head and neck back, tighten back. Hold for 6- 10 second and breathe evenly. Exhale, lean back and return to prone position.

Mountain history

1, stand, legs together, hands hanging naturally at your sides.

2. Open your hands, palms up, slowly straighten up along the side line of your body, cross your hands over your head, and stretch your arms as far as possible. Pay attention to keep your back straight at this time.

Fish style

1, lie on your back, put your legs together and straight on the ground, and keep your arms straight and close to your sides.

2. The chin is close to the clavicle, the back of the head leaves the ground, the elbows are lifted away from the ground, and then the chin is lifted, so that the head leans back and the head touches the ground.

3. Keep your hands and elbows close to your body and the ground. The upper body is inverted arch. Head down, face back. Hold your chest out, open your shoulders to both sides and clamp your shoulder blades.

Magic chair style

1. Stand on your head with your hands folded and do a "mountain" action.

2. Stretch your arms, relax your palms, and straighten your arms. The distance between your arms is shoulder width. Then lengthen the spine, bend your knees and lean forward 45 degrees.

One-legged pigeon style

1. Sit on your side with your right knee bent and your heel close to the perineum. Keep your left leg straight, your chest behind the ground, your hands on your sides, and your palms on the ground.

2. Bend your left calf, inhale, raise your arms, hold your head with both hands, hold your left toe with both hands, and tilt your head backwards. Breathe normally, keep this action 10 second, and do the same action on the other side.

Break one's leg and kowtow

1. When your legs are shoulder width apart, your body is upright, your arms are crossed behind your back, and your body slowly leans forward. Be careful not to bend your arms and keep them straight at all times.

2. Keep breathing evenly, lean forward to the maximum 15 seconds, then return to rest for 5 seconds and then lean forward.

Down dog style

1, from kneeling, put your arms in front of your shoulders and raise your hips as high as possible.

2. Inhale, legs together, legs straight, arms straight as far as possible.

3. Exhale, press your heels and shoulders down, keep your back straight, and take a deep breath for 8 times.

Cat stretching and thin back yoga practice

Kneel on the ground, support your hands straight, relax your waist, and keep your knees shoulder-width apart. Keep your head up and your waist down. Inhale, arch your waist upward, lower your head, and keep your chin as close to your collarbone as possible. Hold your breath for three times and make a 10 round trip. Then sit down with your hips on your heels, your hands straight forward, your waist and head on the ground, and your back relaxed.

Grasshopper-style thin back yoga practice

Lie on the ground, legs straight, face down, hands crossed behind your back, waist strength, lift hands and feet, head and waist, and tighten hips and thighs. Support your body with your pelvis and abdomen, keep moving 10 seconds, then relax and repeat the exercise 10 times.

Half-moon thin back yoga practice

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.

How to practice thin back? 3 Can back massage slim the waist?

Back massage can help slim the back, and massage itself is a very common way to lose weight. Massage the back can help relax the muscles of the back and promote the blood circulation of the back, thus achieving a certain weight loss effect.

Can back massage reduce weight?

Back massage can lose weight, and massage is the most suitable way to lose weight for lazy people. However, this way of losing weight is slow to take effect, and it should be adhered to for a long time, and it is more effective with diet and sports.

How to effectively press back massage?

1, upper back massage

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. Through the stimulation of four acupoints, it plays a role in health care.

2, 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.

3. 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.

What is the principle of back massage?

We all know that our body has many acupoints, which run through all parts of our body. Therefore, through a certain massage technique, we can stimulate a certain point in our body to achieve the purpose of dredging meridians, then natural toxins can be excreted from the body, which will achieve a certain weight loss effect. So generally speaking, massage will have a good effect on losing weight.

Of course, there are also some professional massage professionals who can master the acupoints of our human body skillfully. In this case, it is to knock and knead our acupoints, so that the meridians of our whole body can reach the same state, the lymph can be dredged, and the toxins can be quickly excreted, thus achieving the effect of losing weight. However, this method requires a certain degree of professionalism to operate, so you must find a professional masseur when choosing.