In real life, there are too many people who want to go to partial weight loss, especially some girls. For example, many girls just want to lose excess meat on their backs. Generally speaking, the fat on the back of women is mainly concentrated in the area near the arms and waist, and the thin back is most suitable for exercise. So what are the exercises to lose weight on the back? How to lose weight on the back?

1, slimming exercise

Whether the back is straight or not directly determines the beauty of a person's whole body. A strong and fit back will not only make you look beautiful and smooth, but also make the whole person look much taller. But how to get rid of the meat on your back? Let's take a look at the tips to lose weight on the back and create charming shoulders and beautiful back together!

sit up

The correct sitting posture can also achieve the effect of thin waist. The specific exercise is to sit at 1/3 of the chair and keep the upper body vertical. If you keep the correct posture for a period of time, you will find that the back lines become beautiful. This method of losing weight is very suitable for friends who work at their desks for a long time.

Tiptoe posture

Open your feet shoulder width, put your hands on your hips, inhale and exhale slowly, and bend your knees down to 145 degrees. At this point, the center of gravity of your body is all on your feet, then slowly stand on tiptoe, slowly straighten your knees when inhaling, and finally slowly exhale to return to the initial state, and so on 10 times.

Paddle action

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.

Waist twist alternating swing arm

Stand at attention, keep your waist straight, and naturally hang your arms at your sides. When the waist turns the body to the left, the arm will swing backwards, and then slowly return to the original posture after a while, and then practice the above actions to the right. This exercise can make your upper body exercise, make its fat burn faster, and keep you away from the trouble of fat.

Chest expansion exercise

Stand your feet apart to shoulder width, raise your arms horizontally, palm forward, move your arms horizontally back and forth, and skip your body forward; Step back and try to put your hands together. Repeat the action 20 times. Reduce the weight of arms, chest and back through chest expansion. Good fitness, insist on it every day.

Do back stretching exercises before going to bed.

Stretching the back before going to bed After a day of intense work, the back muscles are exhausted. At this time, you should do some stretching exercises to relax your back muscles in time. Using back stretching exercise 10 minutes before going to bed every day can not only make the back no longer tense, but also increase the tightness of the back muscles.

2, slimming exercise methods

forward lunge

Chest out and abdomen in, hands akimbo, right leg striding forward, feeling the inner thigh stretching. Then take it back for the left leg. Repeat 15 times, or until the buttocks and thighs are slightly sore. The center of gravity is between the legs, and the waist, abdomen and buttocks should be tightened to maintain balance.

Leg extension

Step on the wall with one foot, keep your knees straight, touch the ground with your back foot, lean forward and hold the wall with your hands. Repeated practice of this movement can effectively improve the body contour curve, make you lose weight easily and shape a lovely figure.

Kneel down and put your legs together.

Bend down and kneel on the bed or the ground, keep your body parallel to the ground, keep your arms straight, put your palms on the ground, bend your knees 90 degrees, and tilt your hips up hard. After maintaining this posture for a period of time, slowly relax your hips, then tilt your hands upward and practice several times. The body makes the body bow upward and the head droop. At the same time, with the help of the strength of the leg, the left leg is closed to the waist and abdomen, and the calf is kept straight. After maintaining this posture for a period of time, slowly return to the original posture, and then practice the above exercises with the other leg. Practice your legs alternately until you feel tired at the root of your thigh. This action can stretch the hip muscles and make them firm, thus achieving the effect of losing weight.

One-legged high leg lift

Find a wall at home, then stand by the wall at a distance of 20 cm, hold the wall with one hand and akimbo with the other, straighten your back, and then keep breathing at a constant speed; Slowly lift one leg back, the movement can be slow, and you should lift it up as much as possible with the strength of your legs and waist and abdomen, do 50 times for each leg, and then change your legs.

cross one's legs (like a Buddhist monk)

Lie on your right side, with your right arm bent at right angles, palms down, and your left palm waist-high to support your thighs, so that your body leaves the ground and your upper body is in a straight line with your legs. Then put down your thighs and lie down on your right side. Repeat 10 times. Then lie on your left side and do the same on the other side 10 times. This exercise can make thighs and buttocks lose weight.