A lot of fat may accumulate on the back, which causes our entire body to look bad. When we lose weight, our backs are often overlooked. How can we reduce the back fat? Give you a sexy back and look!
Why is the back more meat?
One reason why the body flesh is more is to eat more, fat accumulation is more hypertrophic. The other is not to exercise, long-term sitting, posture is not correct, hunched over, not caused by exercise, it is recommended that you can usually do more exercise, do yoga, fitness, etc. , Eat less greasy foods, eat more fruits and vegetables.
How to easily thin back
Step training
The upper body is straight, the right leg is stretched, and the left foot is stepped forward. The left leg is in a lunge position. At the same time, the arm is bent upwards. The arm is lifted up with the shoulder and merged in front of the chest. Then the left leg is straightened. With your right foot pacing forwards, separate your arms and stretch back. Be careful to stretch your arms as much as possible while keeping your chest up.
Elastic band thin shoulder
First, prepare a rubber band, then both 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. Micro-flexion of the joint, with the tip of the toes or the soles of the soles of the foot, and holding the rubber bands in front of their hands, pull them flat and stand still when leveling with the ground. Hold down for 5-10 seconds and let go.
Anti-grip pull down
Seated, feet on the ground, adjust the rubber roller to press the knee, so that the knees remain stable. Palm back inward bar, both hands with shoulder width. Pull down the bar from the extended position to the chest, the back muscles tighten, elbows close to the body Slightly arched, chest raised, chin lifted, abdominal and lower back tense.
When the bar is pulled down over the chest, the shoulder blades of both sides are squeezed to squeeze the latissimus dorsi muscle, and the lateral force of the back muscle is used to keep the pull-down force for about 2 seconds. Then, the bar is controlled to restore and reach the highest point. Stop for about 2 seconds with straight arms. Each exercise should feel full extension of the arms and stretching of the latissimus dorsi.
Lifting the knee
Stand in place, slowly lift the right knee to the height of the hip, while the arm is bent, raise your arms to the same height as the shoulders, elbows facing outwards, and then stretch the right elbow backwards. Then return to the starting position, change Raise the left knee and repeat the action. Note that when practicing this movement, be careful to keep the rhythm steady and not jerk.
