The simplest and most effective way to thin the back, the perfect back will not only look much better in clothes, but also get rid of the name of crouching. More importantly, it looks much sexier, even in tight clothes. Let's share one of the simplest and most effective ways to slim your back.
The simplest and most effective method of thin back 1 First, thin back exercise.
1, standing posture
Keep your feet shoulder-width apart, step on the rubber band under your feet, and reserve a length on both sides of your body, preferably to your hips. If the rubber band is too long, you can wrap 1~2 times under your feet.
2. Front flatbed elevator
Knee joints of both legs are slightly flexed. Step on the rubber band with your toes or the center of the sole of your foot. At the same time, hold the rubber band tightly with your hands and pull it forward. Stand flush with the ground, and then put it down for 5- 10 seconds to continue. 15-20 groups/time, 3 times/day.
3. Side lifter
Bend your knees slightly, step on the rubber band with your toes or the center of your feet, and hold the rubber band tightly with your hands and pull it up to your side. When the upper arm is basically flat with the ground, stop for 5- 10 seconds and then put it down to continue. 15-20 groups/time, 3 times/day.
Step 4 lean over the bird
Bend over, bend your knees, stand up straight, hold out your chest, cross the rubber band at the same time, put your hands on your sides and pull up, feeling the muscles in your shoulders tighten. When the hands are basically flat with the chest, stand well and keep it for 3-5 seconds before resuming the standing posture. 15-20 groups/time, 3 times/day.
Second, eat thin back
1, frozen tofu
56 calories, tofu can produce an acidic substance after freezing, which can destroy human fat. If you can eat frozen tofu regularly, it will be beneficial to fat excretion, so that the accumulated fat in the body will be reduced continuously and the purpose of losing weight will be achieved. Frozen tofu has the characteristics of rich nutrition and less calories, and will not cause obvious hunger.
2, mung bean sprouts
18 calories can clear cholesterol and fat accumulation on blood vessel wall and prevent cardiovascular diseases. Regular consumption of mung bean sprouts can clear away heat and toxic materials, induce diuresis and dehumidification, and relieve hangover and clear away heat. Those who are addicted to cigarettes and fat can play the role of clearing stomach, clearing away heat and toxic materials, cleaning teeth and preventing subcutaneous fat formation if they eat bean sprouts regularly.
3. Bamboo shoots
19 calories, bamboo shoots are low in fat, sugar and fiber. Eating bamboo shoots can not only promote intestinal peristalsis, help digestion, prevent constipation, but also prevent colorectal cancer. Bamboo shoots contain less fat and starch, which is a natural low-fat and low-calorie food and a good product for obese people to lose weight.
The simplest and most effective way to slim your back is to enlarge your chest every day.
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.
Straighten the whole body lines
Stand with your back against the wall naturally, pay attention to the back of your head and heel against the wall, keep your neck relaxed, and try to straighten your whole body lines.
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.
Hand dumbbell exercise
Clamp the tiger's mouth between the thumb and forefinger near the dumbbell, grasp the dumbbell with the palm facing 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 wrist force or bend your wrist when pushing. If you think 1 kg is too light, you can also choose a dumbbell weighing 2 kg.
Paddling exercise
In addition to not letting go of any boating opportunities, you can also imitate boating at home. I suggest you put on music, and adjust the action frequency quickly and slowly to make the exercise more interesting. After rowing, you can also do some large-scale turning movements to strengthen the deep muscles of your back. Pay attention to the natural swing of your arms with your body when you turn around.
The simplest and most effective method of thin back 3 First, improve psychological sensitivity.
Lie on your back, put your hands side by side on your abdomen, count five times in your heart, and inhale slowly through your nose. When your lungs and abdomen are filled with gas, your fingers will separate. Inhale continuously for 5 seconds, and then exhale through your mouth.
This loop is repeated 10 times. This traditional relaxation method not only has a good effect on eliminating abdominal fat, but also can slow down the heartbeat frequency, make the energy cycle free and smooth, supply oxygen to the brain peacefully and calmly, and make the thinking clear.
Second, take a deep breath effectively.
Close your eyes and keep your body upright. Exhale all the air in your lungs with all your strength, and then inhale slowly, so that the air can fill your abdomen, chest and shoulders. Then keep this action, relax slowly, and jump up gently, feeling a bit like a puppet.
Take a deep breath when you really can't hold on. Do this three times, then breathe normally and open your eyes. This exercise can widen the chest and abdomen, which is ideal for resisting fatigue and awakening the vitality of the body.
Third, make the calf longer.
Stand upright on the floor barefoot or wearing socks, raise your heels and support your body with your toes for as long as possible. Put the heel down, lift it again, and repeat it several times. In the process of finding a sense of balance, your calf muscles are well stretched.
Fourth, walk with your head up.
Put a small bag of rice or a book on your head and walk forward. In order to keep balance, you can hold it in your hand. Feel the feeling of this vertical axis and time it. This exercise has a good effect on shaping the spine and improving the equipment.
Five, limb muscle exercise
Lie flat on the floor or bed, then gently separate your arms and legs, then turn your palms to the ceiling, close your eyes, take three deep breaths, and then focus on your completely empty body after each breath. Then slowly relax your body, from your toes to the top of your head, and feel every link slowly and carefully.
Shoulder and head muscles should be rotated instead of tightened. This is an effective exercise to develop the flexibility of the body, which has a strong relaxing effect and can relieve the nervous mood at the same time.
Six, the eye is smart, and the spirit is instrument.
Close your eyes and stand up straight, feel the farthest place you can see, gently open your eyes and look at the farthest place you imagined when you closed your eyes. Repeat it several times. At the same time, you can cooperate with the head movement, try to lean forward and then lean back, and rotate left and right. Long-term persistence can lengthen the neck.
Seventh, stretch your shoulders and arms.
Raise your shoulders a few times and feel the change, and the comfortable feeling will follow. The shoulder is the part that bears pressure. Try to walk with absolutely relaxed shoulders, avoid frowning, and rely on the natural balance of your arms to maintain an elegant posture.
Eight, joint training
Lift one foot slowly and take a step gently. In this extremely slow movement process, feel how the feet move, what is the feeling from heel to toe, and what is the feeling of each joint (toe, ankle, knee, crotch, shoulder and neck)? This exercise can help you develop parts that can cause action that you have never noticed before, making them more flexible and elastic.
The fastest way to lose weight.
pay attention to the diet
Eat more low-fat and nutritious food. Take more calcium, osteoporosis will lead to spinal fracture, backache and backache, so be sure to take enough calcium to ensure bone hardness.
More protection
Taking a hot bath will relax muscles and relieve back pain, while local hot compress will cause muscle swelling and aggravate pain. Ice can relieve the pain, but don't let the ice directly touch the skin, but wrap it in a towel and apply it to your back. Taking anti-inflammatory painkillers, such as aspirin or ibuprofen, can reduce swelling and inflammation, thus relieving pain, but follow the instructions.