Miniskirts, suspenders and chiffon dresses that will be popular in summer have been put on the shelves one after another. However, the most annoying thing is that the "little fat" scattered in all parts of the body grows more and more gratifying because of the rest in winter and spring! Looking in the mirror, we have chubby fat on our backs, a "tire" on our waistline, our arms are too thick to wear suspenders, our legs are too thick, and our skirts can't be too short ... We try to find some fast slimming channels for different parts so that we can spend the summer beautifully. Crawling: Sexy weight-loss crawling is not just a baby's strength! Crawling can spread the body weight to the limbs, which can not only effectively lose weight, but also reduce the load on the spine, making women a "beautiful reptile". The best crawling method for thin back is crawling, which is especially suitable for obese people who are prone to back and cervical fatigue. Doing exercises is especially like going back to military training: 1) Lie on your stomach, put your elbows on the ground and crawl forward alternately10-15m, 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. Yoga: "Straightening Back Lines" Yoga "Stretching Back Posture", stretching back and spine as much as possible, is said to help us "straighten back lines" and release stress. Put on a vest or loose clothes that can ensure the full extension of the shoulders and back, and start practicing the following three main movements. First, prone, arms open, shoulders in a line-forehead touching the ground-inhale, slowly raise your head, hands and feet off the ground, rest, breathe naturally (2-5 breaths according to your own situation)-exhale, and slowly flatten your body in a controlled way-relax your back and whole body muscles and adjust your breathing. Repeat the exercise three times. The role of this action is to strengthen the spine, increase the strength of the waist and abdomen, and reduce the pressure on the spine. Second, land on your knees, stretch your left foot to the left, hold your hands in front of you-inhale slowly, lift your palms up-exhale, and at the same time tilt your body to the left, turn your back to the sky, raise your head-stretch the external abdominal trapezius as much as possible-rest, breathe naturally for 5 times-return to the positive posture, with your palms up-exhale, and tilt to the right. Interact left and right three times. The function is to stretch the spine, strengthen the support of the external oblique muscle and reduce the back pressure. 3. Hold your hands in front of you-inhale slowly, lift your hands, palm up, push up (stretch your armpits as much as possible)-exhale, lean your hands back, push your chest forward-stand and breathe naturally for 5 times-inhale, return to the state of pushing up-stand and breathe naturally for 5 times. Repeat 3 times. The function is to massage shoulders and correct hunchback. Gymnastics: "Spare time" is relaxed and busy. We don't often find another time to do back exercises, so we should make good use of the venues and articles in our daily life. In a day, the time in the office accounts for a large part, so the spare time indoors should be used more. Stretch your back during tea break, stand up straight every half hour at work, put your hands on your lower back and lean back. Stretch slowly and steadily. Or properly lift the object to make it as close to the body as possible. Don't straighten your arms or bend down to get objects. Try to keep your back upright, then kneel down and pick it up. You can also consciously support your back, put a small pillow or cushion under your back, and often change the inclination of the backrest, which can provide support for your back and reduce the excessive pressure on your muscles. It is also a good time to exercise your back before going to bed. First put a cushion on your abdomen, lie prone, straighten your arms to your sides, lift your head hard, and feel it stick to your back. Stretching your neck, chest and abdomen fully not only makes you feel relaxed, but also shapes your chest. Underwear method: hiding fat when wearing close-fitting clothes, it will be very embarrassing if there is fat on the back. Clever choice and wearing underwear can better hide fat. The key point of this method is that the bra cup can tighten the muscles of the armpit and back, and it is best to wrap the whole chest with strong support on both sides. It is recommended to choose a full cup or a 3/4 cup bra that can also support the chest from the side. A bra that doesn't fit in a small size is one of the reasons for back fat. If it doesn't fit, let it go and put it on hold! In addition, corsets can shape your perfect lines from chest to waist, and make your upper body look slimmer and slender. There are also tricks when wearing it: lean forward slightly and tighten the fat on the back and armpits. This article is quoted from: