There are certain skills to lose weight on the back. Exercise can also help us get rid of fat. Moderate exercise is good for our health, and some yoga exercises can also help us lose weight and thin legs, which can help us shape. Here I will tell you how to lose weight on your back.
Ways to lose weight on the back 1 demonstration movements of thin back yoga
1, semi-bow posture, which is a common method in yoga. As long as you follow these methods, you can exercise properly, which is good for relieving back fat. First, you can lie on the bed with your back straight, your legs together and your toes straight. Put your arms straight on both sides of your head, palms down, your body should be close to the bed, your knees should be bent, and you should lean back and forth. Grasp the left ankle with the right hand, straighten the left hand, hold the ankle with the right hand, then lift it to the highest point, hold it for a few seconds, breathe naturally, and finally practice on the other side, which can help remove the back.
2, stretching sitting yoga, as a common action, is also very common. It is a way to keep exercising for everyone's back fat elimination. Sit up straight on the ground, keep your back straight, stretch your legs together, let your shoulders relax, put your hands on your thighs naturally, look forward, breathe naturally, and keep your upper body straight. When the left leg is in front, bend the right leg and put it next to the left knee. Hold the right calf with both hands and exhale. Grasp the right heel with both hands, stretch your right leg upward, put your legs as high as possible in front of your body, and stretch your arms with both hands as far as possible. Then, when walking, pull your right foot closer, keep your upper body close to your right leg, keep your left leg stretched forward, and practice on the other side for about 20 seconds, which will make your spine more elastic.
3, king kong sit fish yoga, this action is relatively simple, but also a bit difficult, if you stick to it, you can slim your waist. You can exercise according to these methods, which is good for losing weight. First of all, kneel on the yoga mat, put your hips on your heels, keep your instep close to the ground, keep your upper body stagnant, your hands naturally droop, your fingertips touch the ground, your eyes naturally look forward and keep breathing evenly. Put your hands behind your back, point your fingertips at the front of your body, then let your upper body lean back, turn your center of gravity to your palm, keep your neck straight, lie down slowly and breathe at the same time. This can relax the muscles of the back and neck, enhance the elasticity of the spine and help shape the curve of the back.
4, lizard style, people who have been practicing yoga for many years are generally more particular. This method is very particular and valued. Sit up straight on the bed, bend your elbows, hold the other elbow with your hands crossed, move your hands forward, lean your elbows on the mat, lean forward, and slide your elbows forward as far as possible until your chest is close to the ground, and look up at the front. The lower body should be in a standing state, and the hips should be tilted to the sky, so that the thighs and calves are at a 90-degree angle, and the back is straight 15 seconds. As long as you persist for a long time, you can eliminate excess fat on your back, help beautify your back lines, and relieve the tension and stiffness of your back.
What methods are there to lose weight on the back?
Holding your chest and expanding your shoulders while sitting can reduce the fat and soreness in your back. If you are sedentary, you must pay attention to these methods and try to alleviate them, which can reduce the thickness of your back. Doing chest lifting and shoulder expanding exercises when sitting at ordinary times can not only make the chest more three-dimensional, but also beautify the back. The specific method is 1/3 to sit in a chair, hold your head up and chest out, use the strength of your shoulders, spread your shoulders back slightly for five minutes, and then return to your original position, so as to exercise your back muscles and shape your back.
Lean back and do the backward movement. It's very simple. It is very obvious to recall these steps and do specific actions. The specific method is to keep the body straight, and the center of gravity of strength should lean back gently. In the process of leaning back, be sure to adjust your breathing for ten minutes, and then slowly return to the initial position. Do five groups a day, and you can see the lines on your back in a month.
Sitting on the beautiful back is also a method that everyone likes, because the actual operation is relatively simple and everyone can improve it in the right way. You must choose the correct sitting posture when sitting at ordinary times, so that you can also achieve the goal of slimming your waist. The specific method is 1/3 sitting in a chair, and the upper body must be vertical. In a month or so, you will find that the lines behind you have become more powerful. This method is especially suitable for women who face computers for a long time.
If you want to stand in the office for a long time and have a beautiful back, you can try these methods. Proper exercise and targeted exercise can improve the fat thickness of the back. You can do thin waist exercise when standing. The specific method is to put your hands naturally and vertically on both sides of your body, mainly by using the strength of your arms and slowly swinging your arms backwards. When you reach the limit, keep this position for three minutes, and then return to the original position. You can see the obvious effect in a month or so.
Simple thin waist exercise
Step 1: Fasten your belt and fly. Tie an elastic strap or hose on the door handle. Hold one end of the strap in each hand, sit down and tighten it so that the arm is at the same height as the shoulder. Then gently bend the elbow, slowly pull the strap back until the elbow is at the same height as the chest, and tighten the scapula. Hold for a while, return to the starting position, and repeat 12 to 15 times.
Step 2: One-arm bending exercise. Put your right hand and right knee on the stool, grab a dumbbell with a medium weight in your left hand, palm up, elbow slightly bent. The left elbow is shoulder high, tightening the lower abdomen, and the neck and back are in a straight line. Put it down, return to the starting position, repeat 10 to 15 times, and do it with your right hand.
Two effective ways to lose weight on the back
1, correct sitting posture, effective thin back.
You should get rid of the habit of hunchback before your back gets fat, which can not only beautify your body curve, but also greatly increase your self-confidence and interpersonal skills. Try not to sit on the sofa, because a soft sofa will relax you and make you want to sit on the sofa listlessly. The chair will only sit for one third, which will help you keep the habit of standing upright without hunchback.
2, leaning back helps to slim down the back.
Although the action of leaning back is simple, it can have the effect of slimming the waist, and it is also the simplest action in weight loss. The specific action is to stop your body, slowly lean back the center of gravity of your strength, pay attention to adjusting your breathing during the process, then keep it for a few minutes and then come back slowly.
3. Tennis thin back method
Prepare a tennis ball, and then press the ball against the wall with your back; Bend and straighten your legs to move your body up and down. In this process, you should massage your shoulder blades with tennis balls. Massage the back with tennis can effectively eliminate the problem of back fatigue and stiffness, and can also effectively eliminate the problem of back edema, so that the back presents beautiful lines.
4, chest expansion exercise simple thin back method
Doing chest enlargement exercise every day helps to eliminate fat from the back. Chest enlargement exercise does not need to spend too much time deliberately, and it can be completed by afternoon tea or rest time. The practice of chest expansion exercise is very simple, that is, when you stand on the platform, do chest expansion exercise with open arms and stretch your chest for 3~5 minutes at a time. Lift the arm from the front to the side and continue to vibrate backwards, with the arm flush with the shoulder. Although this method is simple, it is the fastest way to lose weight. When the back muscles feel warm, you can achieve the effect of burning fat.
5, vertical push-ups thin back method
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.
6, handy dumbbell thin waist exercises
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.
7, waist and back fitness effective thin back
Hands behind your back, arms as straight as possible, as far as possible up to the limit. After 50 strokes, you will feel the upper part of the scapula being squeezed, and your chest has been exercised. If you can't put your hands behind your back, you can take a dumbbell or a mineral water bottle.
8, crawling thin back
Prone, bend elbows, crawl back and forth. The best crawling method for thin back is crawling, which is especially suitable for obese people who are prone to back and cervical fatigue. Crawling can effectively exercise the whole body, especially the back muscles. If you practice for a long time, you can slim your waist and abdomen, make your spine strong and make your back look more fit.