Back fat is one of the most difficult fats to lose.
For women, common back discomfort problems include sagging or fat around the back when the bra is closed, which makes people collapse!
Want to lose your back and tighten your armpit?
First, practice yoga.
It helps us strengthen and tighten our backs and reduce back fat. It should be noted that the location of fat storage is largely controlled by genes/diet. Although it can definitely be reduced, if you want a more perfect shoulder, you must insist on practicing correct movements every day. You can also practice Pilates, which is also a good choice for reshaping your body.
Second, combine exercise with diet.
The combination of aerobic exercise and dieting may be the best way to make your back fat, because both of them help to reduce the accumulation of fat in the body.
Here are four simple yoga moves I shared. Let's move together and burn the fat back!
Side Leg Lifting This side leg lifting action aims to stabilize the pelvic-lumbar and oblique muscle areas and bend sideways, thus strengthening the trunk muscles around the spinal region.
1. Lie on your side on the floor with your legs, hips and sides close to the mat. The right arm can be placed behind the head or in front of the body to maintain balance and support.
2. Put the left leg on the right leg and fold it.
3. When exhaling, lift your legs about 3 or 4 inches off the ground. Make sure to start exercising from the core of your body.
4. When inhaling, put your legs down on the mat so that your feet are slightly higher than the ground, as if hovering above.
5. Repeat this action 6 to 8 times, and then put your feet back on the ground.
6. Turn to the left and repeat.
The key to strengthening the control of extensor dorsi and abdomen by dorsal extension
1. Start from the mat and lie on the mat with your stomach down.
2. Put your palms on your thighs and your arms beside your body.
Keep your legs and toes slightly sharp.
4. Inhale, lift the upper body from the mat and keep the soles of your feet on the mat.
5. Make sure to stretch your trunk forward with your abdomen and back and reach into the air.
6. When exhaling, lower the torso to the mat.
7. Repeat 6 to 8 times.
Cats and cows have several different names for stretching. No matter what you say, it is very suitable for posture and should help you treat back fat. Pay attention to filling the lungs when inhaling and tightening the abdominal muscles when exhaling.
1. Start from the limbs, put your wrists together, and align your shoulders and knees with your hips.
2. When inhaling, put down your abdomen, raise your chin and coccyx as high as possible, and look at the ceiling. Your spine should start to form a u-shape.
3. Breathe the abdomen into the spine when exhaling, and bend backwards when blocking the coccyx.
4. Move your chin to your chest when you exhale.
5. Repeat this action for 4 or 5 times and concentrate on breathing.
Locust type
It is suggested that you can consider stretching your body through your fingers and toes, and raise your body off the ground to the maximum extent in the process.
1. First put your arm on the mat, and then lie prone on the mat.
2. Slowly lift your arms and legs off the ground, just like a "superman" posture, and stay together when hovering on the mat.
3. Inhale when the right arm and left leg are lifted at the same time.
Step 4 exhale. When lifting your left arm and right leg, inhale again until the action begins to "fly" in the air.
5. Practice several times to enhance the effect.
For all these exercises, it is recommended to start slowly and gradually increase the difficulty when you feel stronger. With the improvement of your coordination and adaptability, start to speed up your exercise and keep your breathing steady.
Note: Please consult your professional coach before starting any daily exercise.
Ok, that's all for today's sharing. Do you think it's easy? These four movements are not difficult. Beginners can also practice easily and keep practicing every day. I believe that soon, your back fat will disappear and your back will become slim and charming!