1, the method of thin back
The first trick: essential oil bath
Essential oils can be not only applied to the body, but also bathed. Because the back is a very special position, it seems difficult to massage the back with essential oil. Therefore, you can try the essential oil bath recommended by Bian Xiao. First put half a tank of water in the bathtub, the water temperature can be slightly higher, which is conducive to the absorption of essential oil and long-term bathing.
There are many essential oils that can reduce weight, but in order to open the pores of the back and prevent folliculitis and acne skin, it is recommended to choose mint, tea tree, lotus leaf and other kinds that can quickly burn fat and remove garbage toxins from pores, drop 3-5 drops in the bathtub, and soak in the bathtub after stirring. Generally, the bath time should not exceed half an hour. Remember to wash it before soaking, which will help the pores absorb the essence of essential oil.
The second measure: shoulder exercise
After taking a bath, the whole body's blood circulation will be accelerated, and the detoxification and lipolysis will also be accelerated. Therefore, back exercise within 0/5 minutes after taking a bath can achieve twice the result with half the effort. Bian Xiao chooses shoulder exercises, which can not only exercise the muscles of the shoulders and back, but also promote the blood circulation of the arms and promote the lymphatic circulation near the shoulders.
Put your hands on your hips and let your shoulders and neck relax completely. Centering on the connection point between the arm and the shoulder, make the big arm of the hand do circular motion. You will feel your back muscles, shoulder tissues and arms moving. Turn it clockwise 25 times, and then turn it in the opposite direction 25 times. Stretch completely as far as possible, and turn slowly, but the greater the amplitude, the better the effect.
The third measure: emulsion massage
After the shoulder exercise, you can take the last step, that is, emulsion massage. Although the back skin is rarely exposed to the sun and rain, pore breathing can also bring various skin problems. In addition to thin waist, using emulsion massage can also help keep your skin hydrated and make you have a slim and perfect back!
Follow the wind when massaging your back, and don't rub it everywhere. Starting from the lower part of the head, push down along the spine, gently rub the coccygeal vertebra when pushing it to the coccygeal vertebra, and then repeat this action again until the lotion is completely applied to the back. This action is difficult for a person to complete, so you can ask your family or husband for help.
There are many kinds of MM because they are too lazy to move. They feel that their backs are not only difficult to move, but also easy to build muscles. In fact, as long as you exercise moderately and reasonably, you can easily exercise to your back. For example, massage with essential oil and lotion can help you promote blood circulation in your back and make your body burn back fat better. When choosing essential oils and lotions, you can choose some products with slimming effect to make your thin back more prominent.
2. Weight loss exercise
Action 1: Hip lift in standing position (20 times left and right)
Target muscle: gluteus maximus
Move: stand with your stomach in, contract your hip muscles, stretch one leg backward, and repeat the next time after a short pause at the highest point. Practice one side, then practice the other.
Note: Always keep your abdomen tight during exercise, and avoid shaking your waist when your legs stretch backwards.
Action 2: arrow squat (10 times or so)
Target muscles: quadriceps femoris and hamstring.
Action: Stand back and forth with your feet apart, tighten your abdomen and squat at a constant speed. Practice on one side and practice on the other.
Note: when squatting, avoid the knees of the front legs exceeding the toes, keep the thighs and calves at 90 degrees when the body is at the lowest point, keep the trunk upright, and slightly abdomen the whole time.
Action 3: Rowing by hand (20 times)
Target muscles: flexibility of latissimus dorsi and shoulder and arm.
Action: Hold your chest and abdomen, raise your hands horizontally, and row your hands to the back of your body along both sides.
Note: Keep your hands close to your chest and diaphragm, and abdomen. Keep breathing smoothly during the movement.
Action 4: Stretching with both arms (20 times)
Target muscle: pectoralis major
Action: Stand with your feet shoulder width apart, fold your arms to both sides, bend 90 degrees in front of your chest, and then extend upward.
Note: Don't spread your elbows when exercising. Stretch up as high as possible. Never separate your elbows for the height of upward stretching, so you can't exercise your chest muscles.
Action 5: Side lift with bare hands (20 times)
Target muscle: deltoid middle bundle (shoulder)
Let's move: stand with your chest out and abdomen in, make fists with your hands and put your arms at your sides. Do side lifts and repeat 20 times.
Note: avoid shrugging, hold your chest out, hold your head up and abdomen in, and move your arms up and down in a controlled way.
Action 6: Stand and turn (10 times or so)
Target muscle: deep muscle of waist and abdomen.
Move: Keep your feet shoulder-width apart and cross your arms on your chest. Turn the upper body horizontally to the shoulder line perpendicular to the pelvic line, slowly return to the starting position, and then rotate to the other side.
Be careful: chest out, head up and abdomen in. Avoid inertia, move slowly and controlled, and carefully experience the process of stretching and contracting abdominal muscles.
Action 7: Roll the abdomen on the mat (20 times)
Target muscle: rectus abdominis
Action: lie on your back, put your hands on your side shoulders, slightly retract your jaw, and complete the belly roll. Repeat 20 times.
Note: Always keep breathing smoothly, avoid excessive increase of abdominal pressure, and put your hands on the opposite shoulder to enhance the stability of your movements.
Action 8: Stretch (10 times or so)
Target muscles: Stretch back muscles.
Move: Stand back and forth with your feet and your right hand above your head. If you want to bend your right side, stretch the muscles of your left back.
Caution: Pay attention to stand firm and control the stability of your body. Don't swing back and forth.
Advice to Bian Xiao: Competition is a good stimulus. You can use your lunch break to invite colleagues to do 20 minutes of fast fat burning exercise and weigh them regularly to see who has the better slimming effect, so as to motivate yourself to slim down to the end.