How can the meat on the back be reduced? Let's share with you some of the daily beauty tips.
1. Chest movement
There are many benefits to doing chest exercises, not only effective in thin backs and backs, but also in upright chests! As long as you have time to do large-scale chest exercises, you can quickly and sometimes slowly adjust the rhythm. Just feel The back muscles have a sense of heat, which has achieved the fat burning effect.
Paddle practice
It doesn't really make you paddle. When you rest, you can imitate the action of paddling. You can make it bigger. You can adjust the movement frequency yourself. This will make the exercise more interesting. You can also do a lot of practice after paddling exercises. The swivel action strengthens the deep muscles of the back. Note that the arms must swing naturally with the body when swiveling.
3. Yoga thin back
Yoga is the best form of body movement, many movements in yoga have the effect of thin back.
Cat cattle type:
1. Squat, hands on the ground, shoulders vertically above the wrist, hips vertically above the knee.
Inhale, advance, while arching backwards back, chest lifted, arcuate shoulder back, hips upside down, is for cattle.
Legs relax, the body does not move, exhale, while the back up, light contraction of the abdomen, is for the cat type.
It can be done 6 times in the order of cow and cat. Each time you do it, you can slightly increase the movement range, and maintain normal breathing during the whole movement.
Bridge type:
Efficacy: Relieve stress, strengthen back muscles, promote blood circulation, shape beautiful leg curves and firm hips.
1. Reclining position, legs bent and close together; 2. Slowly lifted the waist and abdomen and buttocks, heel slowly away from the ground, so that the thighs and upper body in a straight line. Keep 5-7 breathing time.
Stretch leg type:
Supine, inhale, stretch your arms, stretch one or two breaths, exhale, slowly raise your feet and make a 30-degree angle to the ground.
Breathe normally, hold this position for 20 seconds, then exhale, lift your legs and make a 60-degree angle to the ground. Breathe normally and keep this position for about 20 seconds.
Exhale, raise your legs until they are perpendicular to the ground, breathe normally, keep this position for about 40 seconds, exhale, slowly put your legs on the ground, do not suddenly twitch or bend your knees, relax, Then redo this exercise several times.
Butterfly style:
Prepare a yoga pillow, a yoga stretch belt, a blanket or a thick towel. First sit in a sitting position, and place the soles of your feet together to secure the pelvis and feet with a pull strap.
The yoga pillow fits snugly on the lower back, and the hands lie backwards on the yoga pillow and slowly lie back. There must be a blanket or thick towel under the neck.
The hands are naturally placed on both sides of the body, the palms are turned upwards to open the shoulders, the body is completely relaxed, and the rest rests.
Cobra type:
Place the abdomen on the floor with the legs lying straight and straight. With the soles of your feet up, place your palms on the floor on both sides of your chest. Put your fingers together and point them forward. Keep your arms close to your sides. Put your forehead on the floor, close your eyes, and relax. In the lower part of the waist, slowly raise the head upwards. The neck, shoulders, chest and palms do not use force. Stretch up with the back muscles.
Put your hands up, put the bones of the genitals on the ground, the navel is 3 cm away from the ground, don't get too high, keep for 10 to 20 seconds, slowly bend your head forward when you return, lower your upper body slowly, stick it to the ground, stick your forehead to the floor, Relax the lower back muscles.
Inhale when lifting upper body, breathe normally while holding, exhale when returning.
4. Vertical push-ups
Put your hands tight against the wall, stand forward with your body, and keep your arms parallel to the ground. Then tighten your back, tighten your abdominal muscles, slowly lower your body height, hold your body as low as you can for 10 seconds, and slowly move your body. Push back to the original position. Do at least 15 vertical push-ups each time, try to practice every day.
'Send benefits: Come and see how you should lose weight?'
Do you want to slim down? Want to get a weight loss plan of 8 pounds a month?
attention '39 Weight Loss Fitness College' WeChat public number (ID: paireliang or scan the QR code on the upper side) and then reply to the keyword '21 days' Nine girls give you immediately!
