1. Go boating to lose weight
Rowing exercise has obvious weight loss effect on hips and back. For specific methods, please refer to "How to choose rowing boat to lose weight" and "What problems should be paid attention to when using rowing boat to lose weight".
swim
Breaststroke, freestyle, backstroke and butterfly have obvious effects on training back muscles and reducing back fat, among which butterfly is the most obvious.
3. 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.
crawl
It is crawling, especially suitable for obese people who are prone to fatigue in the back and cervical spine. Doing exercises is especially like going back to military training;
1) Lie prone, put your elbows on the ground and crawl forward alternately 10- 15m, repeat for 2-3 times and breathe evenly.
2) Hold the ground with your left hand, and move your right elbow and right leg forward 15-20m, and repeat for 2-3 times. When crawling, the upper body is slightly lifted. The two sides alternate.
3) Crawl forward 8- 10 meters with two elbows alternately. Straighten and relax your legs and climb your upper body forward. Repeat 3 times with an interval of L- 1.5 minutes.
4) Crawl forward alternately with rhythm 15-20m, and repeat for 2-3 times. When practicing, the head should be slightly raised, the chest should droop naturally, the climbing speed should be slow, and the climbing range should be small.
5) Crawl clockwise along a circle with a diameter of 5-6 meters, and then crawl counterclockwise. When practicing, tilt your head to the climbing side. Repeat 2-3 times with an interval of 1- 1.5 minutes.
6) Crawl forward alternately 15-20m. Repeat 2-3 times with an interval of 2 minutes.
7) 10- 15m crawls backwards alternately. When climbing, the chin is slightly retracted, and the legs are relaxed and straight to coordinate with the hands.