Many women lose weight and ignore the changes in their back lines. Today, Xiao Bian took everyone to understand how to lose weight on the back.
If your back fat is so thick that you can't even stand it yourself, then you should review yourself and quickly think of ways to improve your back. We suggest that you can use the prone movement to achieve the goal of eliminating back fat. .
U.S.Back Exercise
Standing position
Feet open and shoulder width, the rubber band stepped on the foot, the body side reserved length to the buttocks is better. If the rubber band is too long, can be wrapped around the foot 1-2 laps.
2. Before the lift
Knee flexion of the legs, with the toes or the soles of the soles of the feet, to hold the rubber bands, while holding the elastics in front of the rubber bands with both hands, pulling it horizontally, standing still at the level of the ground, and sticking for 5-10 seconds, then let go. 15-20 groups/times, 3 times/day.
3. Side lift
Knee flexion of the legs, with the tip of the foot or the foot of the foot on the rubber band, while holding the rubber band on both sides of the body to pull up. When the upper arm is basically level with the ground, hold for 5-10 seconds after the release to continue. 15-20 group / Times, 3 times / day.
4. lean over the birds
Lean over, bend your knees, set up your waist, raise your chest, and cross the rubber band. Pull your hands tightly and pull up from your side. Feel the muscles in your shoulders tighten. When your hands are level with your chest, stay still. Hold on for 3-5 seconds. 15-20 groups/times, 3 times/day.
Your personal plan
Number of times per week: 2 or 3 times. There must be a one-day break between the two.
Number of repetitions: 8 to 12 leg lifts as a group. Each time 1 to 3 groups are done, rest 30 to 60 seconds between each group.
Weight: If you can't do 8 leg raises, then your weight is too heavy. If you do it 12 times with ease, then your weight is too light.
Speed: Lift the leg for 3 to 5 seconds, stay for 1 second, then return the leg to its initial position in 3 to 5 seconds.
Diet thin back
1. Frozen tofu
56 kcal, tofu after freezing, can produce an acidic substance, this kind of acidic material can damage the body's fat, if you can often eat frozen tofu, is conducive to fat excretion, so that the body's savings of fat continue to reduce, To achieve the purpose of weight loss. Frozen tofu is rich in nutrition, less calorie, and does not cause significant hunger.
2. Green bean sprouts
18 kcal, which clears the accumulation of cholesterol and fat in the blood vessel walls to prevent the effects of cardiovascular diseases. Regular consumption of green bean sprouts can detoxify the heat, diuretic and dehumidify, hangover poison, and toxic heat. Bean sprouts can clear the gastrointestinal tract, relieve toxic heat, clean teeth, and prevent fat from forming under the skin.
Bamboo shoots
19 kcal, bamboo shoots are characterized by low fat, low sugar and multi-fiber. Eating bamboo shoots can not only promote intestinal peristalsis, help digestion, prevent constipation, but also have the effect of preventing colorectal cancer. Bamboo shoots contain fat, few starches, and are naturally low Fat, low-calorie foods, is the best place to lose weight for obese people.
