In fact, the beautiful back line is an important part of shaping the S body shape, which can make the body look more charming and more sexy. It takes only 10 minutes every day to have a sexy back, what are you hesitating? Introduce two sets for everyone. Easy to learn back shaping, easy to create a perfect shape!
Molding exercise A: Easy 4 strokes to get rid of back licking
This set of shaping exercises focuses on helping to reduce the fat on the back, including general difficulty and difficult exercises. You can choose different strengths according to your own situation.
Step1:
Lying flat, feet flat, arms on the side of the body, knees bent, lift your hips up, and clamp the buttocks. From knee to shoulder, in a straight line, keep your body tight, don't relax, keep your movements 2 5 seconds, slowly lower the body. Repeat the action 10-12 times. The OL family sitting on the stool for a long time must seriously study this movement, this action can not only reduce the fat on the back buttocks, but also relax the spine and prevent it. Cervical spondylosis.
Challenge higher difficulty: On the basis of general movements, lift one foot, try to straighten the ceiling, stretch your toes, and flatten your hips. Do not tilt to the side. Hold for 3-5 seconds, put down your legs, repeat 5-8 Change legs after the second.
Step2:
Climb the limbs to the ground, feet apart and shoulder width, double palms, tighten the abdomen. The back is flat, the back is not arched. The right leg is straight back, the left hand is flat, let the hand, back, leg On the same level, keep the action for 3-5 seconds. Return to the initial action, change the side to complete the action, repeat 5-6 times on each side. This action can reduce the excess fat on the back and buttocks, while tightening the abdomen, in addition Can correct the spine, training body coordination.
Challenge higher difficulty: When the legs and hands are straight, extend the dwell time and keep the movement for 10-15 seconds.
Step3:
Lying on the right side of the ground, bending the right hand, the arm and the arm are 90 degrees, supporting the body. The abdomen, the body lifted off the ground, only supported by the elbows and feet. The whole body should be kept in a straight line, keep Action 20-40 seconds, then lower the body. Repeat 2-3 times on each side, then change to the other side. This action can stretch the back and buttocks muscles, consume excess fat, make the lines more beautiful.
Challenge higher difficulty: On the basis of the general movement, raise one leg to the ground at 90 degrees, hold it down for 3-5 seconds, repeat 5-10 times and then switch to the other side.
Step4:
With your hands on your hips, your right foot will step forward a big step, your body will be pressed down, your right knee will be 90 degrees, and your left foot will extend backwards to form a bow step. Then straighten your body back to the original position, there is no pause in the middle. Repeat 8 After -12 times, change legs to do the same. This action can consume the deep excess fat on the back, waist, hips and legs, making the waist back more slender and charming.
Challenge higher difficulty: With both hands on the hips, do the lunge, but at this time the two feet are diagonal. For example, the right foot lunge is facing 2 o'clock, the left foot is facing 10 o'clock, the body is kept at 12 o'clock. Direction. You can also hold a dumbbell in each hand and then raise your arms flat.
Molding B: 15 minutes to create the perfect back line
In addition to helping to lose back fat, this set of exercises can stretch and tighten the back muscles, and create a perfect back line. At the same time, exercise the hips and legs around the back to make the overall shape look perfect!
Step1:
Separate your legs, put your right foot in front, put a dumbbell on the ground on the left side of your right foot. Abdomen, bend your knees into a lunge, straight back without arching, lift your dumbbell with your left hand. Return to standing position, in separate At the same time, the dumbbells are exchanged to the right hand at the same time. The left leg repeats the above actions. The whole group of actions is repeated 8-10 times. This action can tighten the back muscles and reduce the fat in the buttocks and legs.
Step2:
Keep your legs apart and shoulder width. Place a paper cassette behind your right foot and put a 5-pound dumbbell inside. Turn your body to the right, bend over, and pick up the paper. The body is upright, and the paper basket is flat at the waist. Turn the body to the left and slowly place the paper cassette on the left foot. Stand upright, then turn left, pick up the paper basket and repeat the movement. The whole set of movements is repeated 8-10 times. This action can reduce the arm and waist back. 4. The flesh of the back makes the waist and the spine lines more beautiful.
Step3:
Kneeling on the knees, palms on the ground, sitting on the heels of the hips, arms straight forward, head buried to the ground. Head up, slowly lift the body above the abdomen off the ground, arms straight to support the body. Keep moving 1-4 seconds, then return the body to the action of Figure 1. Repeat the action 5-10 times. This action can reduce the back and shoulders, and also breast enhancement. You must practice carefully.
Step4:
Lying on your back, raise your knees and bend your knees, make your thighs and calves 90 degrees, lift your shoulders and head, and stretch your arms as far forward as possible. Lift your hands slowly back, preferably after the ear, while stretching Straight legs. The body slowly flips 180 degrees to the right to form a lying position. At this time, the arms and legs should still be lifted off the ground. The arms are clamped on the ear side, tightening the abdomen and buttocks for 1-4 seconds. , then slowly flip back to the original position, pay attention to the hands and feet do not touch the ground. Then flip to the left side to do the same action. This action can fully burn the fat of the entire back, while stretching the muscles of the whole body, shaping the whole body shape .
Step5:
Lying on the ground, hands flat on the ground, face to the ground. Tighten the hips, bend your right knee, then slowly raise your right foot to the maximum height you can reach. Twist the hips, make the right The foot can touch the ground outside the left foot, and the arm and chest are close to the ground. Back to the initial movement, do the same to the left side. The whole group of movements is repeated 5-8 times. This action can fully exercise to the waist and back. Muscle, consumes excess fat, creating a perfect back line.
Step6:
Lying flat on the ground, holding the waist up, lifting the body up, leaving the waist off the ground, supporting the body only with the back, slightly bending the knees toward the chest. The legs rotate to the right, then slowly turn to the left. To the initial action, repeat 5-8 times. This action can be reduced to the lower back fat, while tightening the abdomen.
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