Recommended before aerobic exercise, and now we recommend to you a few groups at home can complete the back weight loss exercise, this is the most effective way to lose weight back and back the fastest weight loss.
No appliances to lose weight back
(1) prone to fly
Pad stuff can not be too soft Oh, hands and feet straight, while up, try to stretch up, it is best to keep 10-15 seconds, at least 6-8 times.
(2) lying on the side
Note - Do not hit the sofa buttocks, one arm straight forward, the other arm attached to the body, for 10-15 seconds, 3-4 times on each side.
(3) prone
Let the hip attached to the edge of the sofa (or bed), feet fixed, hands holding a small cushion in the back of the body slowly back up, keep 8-10 seconds, repeat 6-8 times.
(5) prone locust type
Grasp the ankle with both hands (back arch), arm and legs forced outward as far as possible, do 6-8 times.
Use yoga balls to lose weight on the back
(1) flexion and extension recommended
(Exercise biceps, chest, hip, gluteal muscle)
1. Feet apart shoulder width, feet forward. Lay back, so that the buttocks and lower back against the edge of the fitness ball.
2 hands each holding a 5 to 10 pounds (2.3 to 4.5 kg) of dumbbells, arms stretched down, leaning against the ball.
Tips: 1. Tighten the abdomen, contraction of the biceps, bending the arm, the dumbbells raised to the shoulder.
2. Head and neck back, lean on the fitness ball behind, shrink the buttocks, lift the crotch until the crotch parallel to the ground, lift the dumbbells to the top of the chest.
3. And then restore the crotch and arm to the initial position, repeat the entire action, do 10 to 12 times.
(2) breast augmentation
(Exercise chest, back shoulder)
a. Hold a dumbbell of 3 to 8 lbs (1.4 to 3.6 kg) in each hand.
Points: 1 head, neck and shoulders lying on the ball.
2. Feet apart shoulder width, tiptoe forward.
3. Raise your hips until your torso is parallel to the ground.
4. Arms outstretched to both sides, upper arm parallel to the ground, slightly bent elbows.
b. Raise the dumbbells until the dumbbells are above the chest, then cross your arms until the dumbbells almost hit your shoulders, then slowly lift the dumbbells back to their original position along the same route.
Tips:
1. For the body fat parents can choose to go fast, jogging, swimming, etc., to further reduce weight, that the upper body fat side of the crush in aerobic exercise can also be strengthened.
Back weight loss is the most effective way to combine aerobic exercise with local weight loss, so we need to insist on doing back weight loss exercise combined with some aerobic exercise, so as to achieve our goal faster.
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