1, back maintenance exercise method
Action 1:
Please lie flat on the floor with your abdomen close to the ground. Put your hands behind your head, gently raise your head and let your chest leave the ground. Be careful not to push too hard. Then fall back, please control the speed. Repeat this action for 2 groups 15 times.
Action 2:
Stand with legs apart and knees bent. The chest leans forward, but the back is always straight. Hold the dumbbell with both hands, lift it horizontally to both sides, and feel the force of the back muscles. Group 2 repeats this action 20 times.
Action 3:
Stand with your legs together, hands crossed behind your head, or open horizontally. Lean forward and come back. Group 3 repeats this action 20 times.
Action 4:
This action exercises the muscles of your upper back. Legs shoulder width apart, knees bent. Hold your chest forward, press your left hand on your knees, and hold the dumbbell in your right hand for as long as possible in the direction of your toes.
Then pull back to the hip side with the strength of your back, and be careful not to bend your arm. Please control the speed. This action is repeated for 2 groups 15 times.
Action 5:
Lie flat on the ground with your legs apart and your knees bent. Then use the strength of arms and feet to support the body, and the back, hips and thighs are all in a line from the ground.
Keep this posture, straighten your right calf up, and then fall back. Please pay attention to the tension of the back muscles during the action. This action is repeated 5 times on each side.
The above are a few actions introduced by Bian Xiao about creating a beautiful back. What are the tips for daily care of the back?
2, daily back care tips
1. Adjust the workbench and choose a chair with appropriate height. Your feet and back should be placed on the support, and your knees can be slightly lower than your hips.
This is your most comfortable posture. Adjust the angle of the computer screen to ensure that it is in front of the line of sight.
2, regular activities, at least one hour to stand up and exercise. Try to put folders and other items where you have to stand up to get them, or consciously stand up to answer the phone and take a walk after lunch.
3. Stretching the back can prevent and relieve back pain. Stand up straight every half hour at work, put your hands on your lower back, lean back and stretch slowly and steadily.
4. Keep a good posture. The spine is the healthiest when it is in a natural neutral position.
5, to support the back, when sitting idle, put a small pillow or cushion in the lower part of the back, often change the inclination of the backrest, which can provide support for the lower part of the back and reduce excessive muscle pressure.
6. Lift the object properly to make it as close to the body as possible. Don't straighten your arms or bend down to get things. Try to keep your back vertical, then kneel down and pick it up.
7. Pay attention to the diet structure and eat more low-fat and nutritious foods. Take more calcium, osteoporosis will lead to spinal fracture, backache and backache, so be sure to take enough calcium to ensure bone hardness.
8, hot water bath or ice compress, hot water shower will relax your whole body muscles and relieve back pain, while local hot compress will cause muscle swelling and aggravate pain.
Ice can relieve the pain, but don't let the ice directly touch the skin, but wrap it in a towel and apply it to your back.
9, taking anti-inflammatory painkillers, such as aspirin or ibuprofen, can reduce swelling and inflammation, thus reducing pain, but according to the doctor's advice.
10, massage is very effective for dull pain and muscle sprain caused by daily muscle tension, especially for acute back pain.
Summary: Skin care can't just focus on the place where the face and hands can see it. In fact, the back is also indispensable, so I hope everyone can pay attention to the beautiful back movements and maintenance methods mentioned above!
3, thin back method
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 exercise, 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.