1, hands akimbo
Keep your legs shoulder-width apart, keep your body upright with your hands akimbo, and swing your arms forward or backward. Keep practicing for more than 20 minutes every day until your hands and back feel sore. This kind of exercise can fully exercise the muscles of your back and shoulders, at the same time make your muscles firmer and reduce back fat, thus achieving the effect of beautiful back.
2. Chest expansion exercise
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 you feel the warmth of the muscles in your back and shoulders, you can burn fat.
Step 3: Stand against the wall.
Stand with your back against the wall naturally, pay attention to the back of your head and heel against the wall, keep your neck relaxed, and try to straighten your whole body lines.
4. Vertical push-ups
Keep your hands close to the wall, lean forward and stand with your arms parallel to the ground. Then tighten your back, tighten your abdominal muscles, slowly lower your body height, try to keep it as low as 10 second, and then slowly push your body back to its original position. Do at least 15 vertical push-ups at a time and try to practice every day.
5. Practice with dumbbells
Clamp the tiger's mouth between the thumb and forefinger near the dumbbell, grasp the dumbbell with the palm facing the inside of your body, and then push it up repeatedly. Exhale when lifting dumbbells and inhale when lowering them. Be careful not to use wrist force or bend your wrist when pushing. If you think 1 kg is too light, you can also choose a dumbbell weighing 2 kg.
6. Paddle practice
In addition to not letting go of any boating opportunities, you can also imitate boating at home. I suggest you put on music, and adjust the action frequency quickly and slowly to make the exercise more interesting. After rowing, you can also do some large-scale turning movements to strengthen the deep muscles of your back. Pay attention to the natural swing of your arms with your body when you turn around.
7. What is the best time to lose weight by swimming?
If you want to lose weight by swimming, you'd better swim for more than 40 minutes at a time. This is because it was sugar that initially provided energy to the human body. After about 30 minutes of exercise, there is little sugar left, and fat begins to decompose to provide energy. Therefore, to lose weight and burn fat, swim for at least 40 minutes at a time.