How to reduce the thickness of women's back and arms? Although strong back and arms are symbols of men's strength, they are not good for women. Therefore, how to be thin with thick waist and thick arms has become the most concerned issue for many women. Let's share how to reduce the thickness of women's back and arms.
How can a woman be thin with a thick back and thick arms 1? How do they lose weight?
Methods 1: Massage unblocked lymph nodes can accelerate metabolism and maintain blood circulation, which is very important for people who are prone to edema. Massage five acupoints on the arm can promote the patency of lymph nodes. Pay attention to the correct massage and control the strength when pressing. Because there is a lot of fat on the arm, it is necessary to increase the strength appropriately to press the lymph position.
Method 2: massage the lymph nodes of the arm joints all over the body, and the arm joints should not be loose. Pressing the arm joints accelerates the burning of arm fat, which is very beneficial to thin arms. Bend your left elbow and hold it with your right hand. Gently massage the palm of the right hand to the armpit, each time 10 to 20 times.
Method 3: Massage armpit fat is also one of the headaches, and it is difficult to reduce armpit fat. Massage axillary lymph and thin arms can also prevent fat accumulation. Separate the thumb from the four fingers, and gently press the armpit with the belly of the thumb, keeping the same rhythm and strength when pressing. Press 10 times each time, and press 10-20 times. The main cause of arm obesity is the increase of body fat.
For a long time, the excess heat in the body can not be completely consumed, and the excess heat is converted into fat and stored in the body, leading to obesity. Another reason is the lack of proper arm movement. In daily life, the arm is the most active part, but its stretching direction is mostly front or side. Because the back part moves less, the inner arm part is easier to relax. In addition, fat can easily accumulate in unused parts of muscles, especially after the age of 25. Anyway, if you want strong muscles, you have to do everything.
Method 4: Drink as much water as possible and drink less cold drinks. Eat less greasy food and more vegetables and fruits. In addition, eat more foods that promote blood circulation, such as tomatoes, red peppers, strawberries, apples, pineapples, bananas, plums, kiwis, lemons and other fruits.
How do women with thick back and thick arms reduce back thickness?
Under normal circumstances, the subcutaneous fat of the back is thin and uniform, showing the outline of the back tissue, and it is bloated when it is obese. At the center of the back is the spinous process of the spine, with powerful sacrospinous muscles on both sides, and then outward is the back plane composed of ribs and scapula. The characteristics of back fat are that the fat directly behind is flat and tight, and the fat at the junction of armpits or ribs on both sides is loose and obvious.
What about the back thickness?
1, chest expansion exercise
Function: Burn back fat.
Raise your arms, raise your hands horizontally and put your fists on your chest. Hands can't be separated, try to push pectoralis major to lift your arms up. Exhale when raising your arms, and inhale when relaxing.
Step 2 sit-ups
Function: Relieve fatigue, improve sleep quality and eliminate fat.
Lie on your back, put your legs together, raise your hand, use your abdominal muscles to contract, swing your arms forward, and quickly enter a sitting position. Keep your upper body bent forward, touch your feet with your hands and bow your head. Then return to the sitting position. So continuous.
3. Lift your legs and stretch.
Function: eliminate back fat and improve back flexibility.
First, stand on the ground, put your fists on your chest naturally, lean forward, let your left leg suddenly rise as close as possible to the elbow of your right hand, then start to extend your left hand to the back of your body, then return to the original action, and then let the other side repeat the same action, 20 times on each side, and do 3 groups at a time.
Step 4 put your hands behind your back
Function: lose weight, slim waist and relieve back stiffness.
Keep your body standing, feet together, take a deep breath, tighten your shoulder blades, put your left hand behind your back and your right hand behind your back for about 5 seconds. You can do the same action on the other side, doing 15 times on each side and doing 5 groups at a time.
Step 5 push-ups
Function: Stretch the back.
Hands support the body, arms are perpendicular to the ground, legs extend to the back of the body, and the head, neck, back, hips and legs can be kept in a straight line with hands and toes. Bend your elbows to the outside of your body and lower your body to be basically close to the floor. Tighten your abdomen, keep your body straight for one second, and then return to its original state.
6. Arms
Function: Strengthen back lines, consume calories and reduce fat quickly.
First, keep your feet apart and stand. Then take two dumbbells in each hand, open them, raise your hands and bend your elbows. Then keep your back straight and your arms on your legs. At this point, let the arm start to lift, then put it down and return to its original state. Do this group of movements 20 times each morning and evening.
How to reduce the back thickness of women with thick arms by 3?
1, crawling and thin back
Crawling is really thin and super effective! Crawling can effectively exercise the back muscles, and long-term adherence to crawling can make the spine more favorable and the back lines more perfect. This move is especially suitable for people with thick back and excessive cervical pressure. Simple and effective action. Imagine how a baby crawls and learn from it.
2, daily breast enhancement
People with thick backs generally accumulate a lot of fat on their shoulders, and chest enlargement can effectively exercise on their shoulders and back. Breast enhancement exercise has a good effect on preventing back fat accumulation and stretching shoulder and back muscles. The key is that it also has the effect of shaping the chest, which really kills two birds with one stone.
3, dumbbell thin back
It is difficult to exercise your back at ordinary times. In order to tighten the defense line, necessary strength training is essential. Dumbbells can be used to achieve the purpose of thin waist. Hold the dumbbell with both hands and push it up. Be careful not to use the strength of your wrist. The weight of dumbbells can be selected according to individual circumstances, and can also be replaced by mineral water bottles filled with water.
4. Paddling practice
Imitate the action of rowing, carry out thin back training at home, and suggest playing music while changing. Pay attention to adjusting the action frequency, feel the force of the whole shoulder and back, and do some substantial turning movements after rowing practice to strengthen the deep muscles of the back.
Thick back diet
First, practice walking with your feet in the office.
To practice walking is not to use the strength of two legs, but to focus on the calf first, and then practice walking with all feet and walking in a straight line, so that walking will be calm and not frivolous. The so-called "foot" is not that the toes touch the ground, but that the whole foot touches the ground and the hair sticks out in front of the toes. Coupled with the strength of the lower abdomen, the output of the legs is weakened, and the force on the lower abdomen will naturally make the chest stand out and the whole person become light. This is the method you can use in the office every day.
Second, take advantage of the commute time to stride.
Commuting is also a good time to lose weight. Going to work twice a day, it's a waste not to get in shape. It doesn't matter whether anyone watches it or not. If you practice well and walk well, people will naturally stare at you.
You see, there are many women striding in Tokyo station, but few of them walk with spirit, which is a bit of a doorway. I hope everyone can learn to walk by cutting their hands and striding. The advantage is that you can slim your waist, back and buttocks, so that your arms are fat-free, which is also the best full-body exercise.
First of all, belly in, head up, chest out, hips in, stride as far as possible, shake your hands violently, and do the biggest exercise, just like a female soldier walking in a military parade, except that you don't have to kick the front leg. You can also move steps in this way.
If you don't hold your chest out, you look like noodles. If you hold your chest in your hands, you will naturally look very proud. Three-step yoga can enhance digestion, promote metabolism, improve visceral sagging and tighten muscles ... Time: morning, noon and evening. You can practice on an empty stomach before meals. Practice for 5 ~ 10 minutes each time, and each posture can be done for 2 ~ 3 rounds according to personal situation.
This posture is very beneficial to the body, and most people can practice it, but in the process of practice, the body must twist slowly, cooperate with breathing, and don't overstretch, so as to feel natural and comfortable breathing. The pelvis and coccyx are adducted to ensure the safety of lower back muscles and achieve good practice results.
Cobra twist: waist and abdomen function: enhance digestive function, relieve constipation, promote metabolism, and reduce excess fat in the back and abdomen. Prone: Put your hands on your sides and your chin on the ground.
Inhale, support your body with your arms, slowly raise your spine in the order of head, neck, shoulders and chest, and lean back. Exhale, twist your shoulders and head to the right and back at the same time, keep your posture and breathe naturally for 5 times. Inhale, turn your shoulders and head back to the middle position, exhale in the opposite direction, and keep your posture and breathe naturally for 5 times.
Inhale and turn back to the middle position, exhale and slowly return to the initial prone position, and you can relax your back with your head sideways.