1, the method of eliminating the back thickness
Lie flat on the balance ball, knees bent, feet flat on the ground, hands holding the dumbbells on your chest, palms forward, elbows pointing to the ground. Ring-and-shoulder rotation method: spread your arms outward, and raise your big arm as far as possible to a position slightly lower than your shoulders. Bend your elbow, touch the position of your shoulder with your fingers, and turn around and shoulder forward respectively. After fixing the posture, do the shoulder rotation 20 times forward, then 20 times backward, and do it for 3 times in a row.
Adjust posture
Fat deposition on the back is due to incorrect walking or sitting posture, which leads to poor blood circulation. So if we want to lose weight, we should always adjust our posture. Don't study and work in the same posture all the time. Proper back rubbing with massage tools can also improve this problem.
swim
If you want to slim your back and shoulders, swimming will be a very good choice. Swimming affects the muscles of the whole body, especially the muscles of the back, by sliding the arm. Through this kind of exercise, the effect of slimming waist and reducing shoulders can be achieved quickly. Warm-up before and after swimming can double your weight loss effect. Keep warm after landing and don't slow down the blood flow.
Crawl and crawl
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.
2, thin back method
Leaning backwards helps slim the back.
Although the action of leaning back is simple, it can have the effect of slimming the waist and is also the simplest way to lose weight. The specific action is to straighten your body and slowly lean back the strength center. Pay attention to breathing adjustment during this process, then keep it for a few minutes and then come back slowly.
Sit up and practice your back.
The correct sitting posture can also achieve the effect of thin waist. The specific exercise is to sit at 1/3 of the chair and keep the upper body vertical. If you keep the correct posture for a period of time, you will find that the back lines become beautiful. This method of losing weight is very suitable for MM who works at his desk for a long time.
When you are standing
You can also do waist-thinning exercise when standing, that is, your hands are naturally perpendicular to your sides, and your left arm slowly swings backwards by the strength of your arm. After reaching the limit, you can keep this position for 2-3 minutes, and then slowly put it back in place.
Sit with your chest out and shoulders out.
When sitting, you can do chest-lifting and shoulder-expanding exercises and lose weight. The specific action is 1/3. Sit in a chair, hold your head up and hold your chest out, and then stretch your shoulders back slightly with the strength of your shoulders. After another minute, you will return to your original position. This kind of weight-loss exercise can best exercise the back muscles and play a role in shaping the back.
Waist twist alternating swing arm
Waist-twisting and swing-arm weight-loss exercises can exercise the chest circumference, accelerate fat burning and play a role in losing weight. The specific weight loss action is to stand at attention, straighten your waist, and naturally hang your arms at your sides. When the waist turns the body to the left, the arm will swing backwards, and then slowly return to the original posture after a while, and then practice the above actions to the right.