What are the methods of thin back exercise
1. Placing your arm to the back of the oblique back
In fact, when everyone keeps standing in a standing position, they can also lose weight and lose weight. If you want to lose weight, then you have to straighten your waist, and then put your hands on both sides of your body.Keep this posture for a moment, then slowly restore the original posture, and then change the right arm to repeat.
2. Strong chest and shoulders thin back exercise
Sit in a chair, first adjust the sitting position, sit in 1/3 of the chair, keep your body straight, look up and hold your chest, and then use the power of your shoulders to slightly open your shoulders. Keep this action a few minutes a day, which will make your back even more stingy.people.
3. Twist your waist and swing your arm alternately
Stand up, look up and hold your chest, your arms naturally hang on both sides of the body. Use your waist to turn your body to the left, and your arms shake backwards.MM can do this.
4. Daily chest expansion exercise
The expansion of the chest can not only breast enhancement, but also help the fat on the back of the back. As long as you have time, the girls may wish to do a large expansion of the breasts at home.The warmth is to achieve fat burning effect.
5. Vice push -up movement
Stick your hands tightly with your hands, stand your body forward, keep your arms parallel to the ground, then tighten your back, tighten your abdominal muscles, slowly lower your body height. Keep it for 10 seconds when you are as low as possible.Original, insist on practicing every day, and 15 exercises each time.
6, paddle practice sports
If there is no chance to row in the place where you live, then you can also imitate the action of paddle at home to practice. I suggest that you put music when you do this thin back exercise.This movement becomes interesting, and it can also help quickly lose weight.
7. Counter dumbbell exercise
Hold the dumbbells, grab the palms towards the inside of the body, and then make repeated pushes upwards. When you raise the dumbbell, exhale, and inhale when he puts down.Pay attention not to use the strength of the wrist during the recommendation, and do not bend your wrist. If you do nt have a dumbbell, you can use a mineral water bottle with water to replace it.
8. Slotting shoulder movement
Slotting, legs can be flexed, holding dumbbells with dumbbells naturally drooping, then lift the shoulder joints, collect the scapula in the inside, repeatedly do about 10 times, the elbow joint is straight, and the attention is used on the back.
9. Stub
Lie lying down, bend the elbow to support the ground, back and forth.The best way to creeping on the thin back is to creeping, which is particularly suitable for the fatty people with a slightly tired back and cervical spine.The creeping movement can use the whole body of the ground. It is especially the back muscles. It is durable to persist in exercise. You can thin the waist and abdomen to make the spine stronger and more fit.
10. Shake your hips
Turn your legs to the same width as your shoulders, stand upright and then take your hips with your hands.Slightly trembled your arms back and forth, repeatedly practiced until he felt tired.
11. Cat -style arched waist method
Wake up in the morning, rub your eyes, rub your face, comb your hair back with your hands, and then stretch your arms from your shoulders, shock your arms backwards, raise your head back, and then lie in the bed and stretch.top the waist or upwards, and then turn over and lie down, arch the waist like a cat "long body", and try to stretch the waist back and the muscles of the limbs.
yoga action on thin back
1. Lizard style
Practice method: Sit on the cushion with King Kong sitting position, inhale, bend your elbows, hold your elbows on the other side, move your hands forward, your elbows lean on the cushion, lean on your upper body, exhale, elbow, your elbows, your elbows, your elbows, your elbows, your elbows, your elbowsTry to slide forward, until the chest is affixed to the ground, look up, stand up, the lower body stands up, the hips are tilted to the sky, the thighs and calves are 90 , the back is straight, keeping the posture for about 15 seconds, keeping the elbows move, straighten the legs straight legsMinistry, raising the chest and head, relaxing the whole body.
Practicing this posture can effectively eliminate excess fat on the back, beautify the back lines, and at the same time, it can also eliminate the stiffness and tension of the back, and make the back soft and straight.
2. Stretching sitting
Practice method: Sit on the ground, straight back, stretch your legs together, relax your shoulders, put your hands on your thighs, your eyes usually, breathe naturally, your upper body is straight, your eyes are looking forward, your right legs are on the right leg.Bend your left leg when you stretch your left leg, hold your left leg next to the right leg, hold your left calf with both hands, exhale, grab your left foot and rear's hinds to stretch your left leg upwards, and then try to raise your legs as much as possible to as much as possible.In front of the body, the arms of both hands are stretched as possible, the eyes are looking at the hand and feet, and the left foot is closer to the Hiking, so that the upper body is close to the left leg, and the right leg is stretched straight forward.Keep this posture for 10 to 20 seconds.After half a minute, change to the other side to continue practicing.
Practicing this posture can make the spine have elasticity, promote the function of the circulating system, improve the vitality of the circulating system, make the back lines clear, and reshape the exquisite body of the curve.
3. Half -bowling treatment
Practice method: Lying down on the Yoga mats faces, the waist is straight, the legs are closer and tightened, the toes are straight, the arms are straight upward on both sides of the head, the palms are down, the body is close to the ground on the ground, the body is close to the ground on the ground, Exhale, bend your right knee, lean on the back of your body, grab your right ankle with your left hand, keep your right hand stretching forward, inhale, continue to pull your ankle with your hands, mention it to the highest point, then look up, stayFor a few seconds, keep it naturally uniform, and change to the other side of the body after finishing.Practicing this posture can remove the fat on the back, reshape the beautiful lines of the back, and enhance the flexibility of the back spine, enhance the lower back, abdomen and pelvic blood circulation.
4. Vajrayana sitting style
Practice method: Kneel on the ground, put your hips on the heels of your feet, the instep tightly on the ground, the upper body of the upper body straight, the hands of your hands and sagging naturally, and touching the ground with your fingertips, look forward in front of your eyes, breathe uniformly naturally and naturally, Put your hands on both sides, your fingertips to the front of the body, then lean back to the upper body, and convert the center of gravity supporting the body from Hiking to the palm of your hand.The elbow joint touch the ground, then put down the elbow joint on the other side, and finally touch the ground on the top of the head, support the upper body strength with the top of the head, keep the body still, the hands are together, and the posture is restored after 5 to 10 seconds.
Practicing this posture can relax the neck and back, make the spine have elasticity, improve the vitality of the circulating system, reshape the exquisite back of the curve, and make the back lines clearer and charming.
How to massage the back of the back
1. Method of essential oil massage weight loss methods
After the massage of the essential oil, the acupuncture point of the human body was stimulated, and the essential oil infiltrated the Skin, which played the effect of unblocking the lymphatic tissue and removing accumulation toxins.As a result, fat can be decomposed, excluding excess water in the body, and the effect of detoxification and Skin.
2. Massage method
The upper back massage acts on Feishu acupoints, Xinshu acupoints, Duoyu acupoints, and Yusu acupoints.Stimulating Feishu acupoints have the benefits of treating lung diseases; stimulating Xinshu acupoint can treat heart disease; stimulating Duoyu acupoint can wide chest qi; stimulating the benefits of rational blood, wide neutrality, and stomach.
3. Lower back massage method
The upper back massage acts on the acupoints such as Ganshu acupoints, Danshu acupoints, and Pishu acupoints.Stimulating liver acupoints can treat liver disease; stimulating gallic acupoints can treat gallbladder disease; stimulating Sipu acupoint has the effect of albing spleen, stomach, and humidity.
4. Massage the left and right scapular methods
Acupoint massage of left and right scapulas can treat head and facial diseases; it also has a certain treatment effect on cervical spondylosis and periarthitis.
5. The side method of massage back
The side massage of the back can allow you to wide chest qi, and intercostal pain can be relieved.When massaging the acupuncture point of the vertebrae and the wind gate on the neck, the massage person needs to be as good as possible, and the scapula is back.Long -term massage can treat cervical spondylosis.
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