1, thin back movement
1, daily breast enhancement
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. Do it every day when you have time. This is the easiest exercise to stick to. If you want a beautiful back, this chest expansion action is absolutely indispensable!
2. Shake your arms on your hips.
Stand up straight with your legs shoulder-width apart and your hands akimbo. Shake your arms back and forth with a little force and practice repeatedly until you feel tired. This exercise can exercise your back muscles, make your back stronger, and make you easily build a beautiful back.
3, thin back before going to bed
Before going to bed at night, you can also do some sit-ups, push-ups, or massage your limbs, back and abdomen, and rub your feet, so as to reduce the deficiency fire, invigorate the kidney and improve your eyesight, and reduce the fatigue of a day's work. It only takes 15 minutes, and it can make you sleep better at night, improve the quality of sleep and improve the health of the whole person.
Step 4 crawl
Prone, bend elbows, crawl back and forth. The best crawling method for thin back is crawling, which is especially suitable for obese people who are prone to back and cervical fatigue. Crawling can effectively exercise the whole body, especially the back muscles. If you practice for a long time, you can slim your waist and abdomen, make your spine strong and make your back look more fit.
5. High-intensity training (gym)
Sit on the high-pressure trainer with your hands shoulder width apart, hold the stretcher, keep your arms straight and your back straight. Keep your upper body still, pull the stretcher with the strength of your shoulders, pause when it reaches the limit, and then return to its original state. Do three groups, each group 12 times.
Step 6 swim
Breaststroke, freestyle, backstroke and butterfly have obvious effects on training back muscles and reducing back fat, among which butterfly is the most obvious. Swimming is the best way to get your whole body moving. Wherever you want to lose weight, swimming is the best choice. In particular, don't be anxious to lose weight, and don't do warm-up exercises before swimming. It's easy to cramp, which is very dangerous. Please remember to do warm-up exercises.
2, beautiful back tips
1, exfoliating
The skin on the back can't be ignored. Without a beautiful back, you can't show your figure! Come to exfoliate twice a week and exfoliate with scrub at home. It takes about 1 month, and the back skin will be extremely smooth. Usually use SPA natural bristle bath brush and pour shower gel on it. Brushing the back can partially lose weight, help blood circulation and tighten the skin on the back. The acne and acne on the back will be swept away, and the effect of compactness and sculpture can be achieved. Wash the whole body, thoroughly clean, massage, exfoliate and relieve fatigue! Clean and brush off dirt; All red, meridian Quan Song.
2, lymphatic detoxification massage
Poor blood circulation will not only make the whole person feel bloated, but also make the body muscles tense. If it is poor local circulation in the back, the back skin looks dull and the back muscles are tight. Lymphatic detoxification massage can greatly improve this problem, promote the circulation of blood and lymph, and discharge waste from the body. At this time, you can see that the back skin has recovered its whiteness and luster. It can also help commonly used body care products to be better absorbed.
3. Rub your back with coarse salt honey.
When taking a bath, mix coarse salt and honey evenly. After a while, apply it on your back and massage in circles with your palm. Massage slowly and gently until the coarse salt melts, and then wash it with warm water. This will make your back smooth and make your back skin firmer. Wash your back like this often, and you will have a charming back.
4. insist on not hunching over
Whether you wear a halter top or not, don't stoop, or the whole person will look listless. No matter how beautiful the back is, the hunchback posture will not look good. Stand up straight and look more beautiful!
3, thin waist yoga
1, locust style
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.
2. Cat stretching
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.
3. Tree style
Stand with your legs straight and your waist straight. Raise your hands from your sides and cross your head. Keep your hands straight, lift your left leg and put it on your right knee. Pay attention to chest and abdomen, keep this posture 10 breaths, then relax, change legs and practice again, repeat 10 times.
4. Half-moon style
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.
5. cobra pose
Lie prone, legs straight, face down, hands bent on shoulders. Legs together, feet on the ground. Inhale, lift the upper body backwards with both hands until the pubic bone touches the ground, keep the posture 10 breaths, then put it down and repeat this action 10 times.
4. How to lose weight quickly?
First, reduce the fat in front of the waist.
It is suggested that early morning is the time to lose weight, in order to reduce the fat in front of the waist.
Slimming method: sit up straight on the bed or yoga mat, and raise your hands parallel to the ground. Keep your hands parallel to the ground and let your body lean back slowly 10 second. When doing this action, your eyes should look at your waist and abdomen and stretch slowly. Physical recovery, repeat 8 times.
Two: March into back fat
Slimming method: people lie on the bed, their hands and feet droop naturally, and their feet are shoulder-width apart; It takes 10 second for the body and legs to lift slowly, then pause 10 second after reaching the highest limit, and then resume the original action (after getting used to this action, you can extend the time for the body to pause upwards according to your waist strength). This action is repeated 8 times.
Three: thin waist and abdomen are fat on both sides
Slimming method: lie flat on the bed, open your hands and turn your head to the right. Twist your waist to the left and bend your right knee on your left leg (if your knee can't press your left leg); Bending it to the maximum); After a pause of 30 seconds, change the other waist and do the same. Repeat on both sides 15 group.
Thin waist exercise can not only reduce the weight of the back, but also strengthen the body, make the brain get more blood supply, drive away psychological obstacles and improve resistance, which is quite beneficial to the health of the body. I suggest that you don't jump the gun when you start studying. You need to think about these moves carefully. You need to experience them slowly, and you will experience the charm with more practice, so you can persevere and believe that you can become an attractive woman.