Reduce back fat and use prone and upturned movements to eliminate back fat.

Prone and supine movements can exercise the back muscles and scapula muscles, so that the fat on the shoulders and back can be eliminated and the muscles become tight. It is a good exercise to beautify the back and shoulders, but remember that the upward tilt angle should not be too large, and never exceed 35, otherwise it is easy to hurt the spine. The specific steps are as follows:

Preparation: prone, shoulders relaxed, hands crossed on hips.

Step 1: close your chin and tilt your upper body upward by about 35.

Step 2: Slowly lower the upper body and return to the preparatory action.

Repeat this method and lift the upper body 20 times.

Method 2:

1 Skill: Stretch hip flexors.

○ The left leg kneels on the ground, the left toe supports the ground, and the heel is raised;

○ Bend the knee of the right leg and keep the thigh parallel to the ground;

○ Put your right hand on your hips or thighs, hold your head high, tighten your abdomen and straighten your back;

○ Keep your left arm straight forward, open your palm, thumb up, little finger down and finger pointing forward for 25 seconds;

○ Keep your left arm straight up, open your palms and put your fingers in the air. Viewed from the side, the arm, back, waist and coccyx form a straight line for 25 seconds;

○ Put down your arm and relax for 5 seconds, then repeat the above actions 1 time;

○ Change legs and do it twice according to the above steps, and a group of actions is over;

○ Every time you exercise, do a group of actions twice.

The second measure: limb stretching

○ Hands on the ground, and knees on the ground at the same time;

○ Hold your left arm on the ground, raise your right arm, straighten forward, open your palm, thumb up, little finger down, and finger pointing forward;

○ At the same time, hold your right knee on the ground, straighten your left leg backward and tighten your toes. Viewed from the side, the arms, neck, back, waist, buttocks and legs are on the same level;

○ Tighten the abdomen and buttocks, stretch the right arm as far as possible, and stretch the left leg as far as possible for 3 seconds;

○ Restore, after 5 seconds, do it again 1 time;

○ Change legs and do it twice according to the above steps, and a group of actions is over;

○ For each movement, a group of movements is performed 10 times.

Step 3: Flat arch bridge

○ Lie flat on the mat or bed, with legs slightly apart, arms straight and touching the ground, palms touching the ground;

○ Abdomen in, inhale, make full use of the strength of the waist and back, so that the hips slowly leave the ground until the knees, abdomen and back are on the same level, and keep it for 2~3 seconds;

○ Recover, exhale, after 5 seconds, do it again 1 time, and a group of actions ends;

○ For each movement, a group of movements is performed 10 times.

Action Tip: The correct approach is effective.

○ Always remind yourself to tighten your abdomen, as if sticking your belly button on your spine;

○ Always keep your back straight and your neck as long as possible;

○ Breathe slowly while moving gently and slowly;

○ Every time you complete a set of actions, don't be reckless or hasty, and slowly return to the original state to avoid accidental injury;

(usu of a woman) slender waist

The first trick: abdominal exercise

Action:

Lie on the ground and straighten your feet, then lift them up and put them back. Don't touch the ground. Repeat 15 times. Three or four times a day, each time 15 times.

The second measure: sit-ups to practice positive abdominal muscles.

Action:

Bend your knees 60 degrees and pad your feet with a pillow. Put your right hand on your left knee and lift yourself off the ground at the same time, do 10 times, and then change hands to do 10 times.

The third measure: take a deep breath and practice the lateral abdominal muscles.

Action:

1. Relax all over, inhale a lot of air through your nose, and then exhale slowly through your mouth. Hold your breath after spitting out about 70%.

2. Shrink the lower abdomen, and the gas rises above the chest, and then bulge the abdomen to lower the gas to the abdomen.

3. Lift the breath to the chest, then lower it to the abdomen, and then exhale slowly through your mouth. Repeat 5 times and do two groups.

The fourth measure: turn around and practice the internal and external oblique muscles.

Action:

Stand with your left foot, lift your right foot, twist your body with your hands, and touch your right knee with your left elbow. Alternate left and right 20 times.