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.

[yoga face -thin face] Loss of face yoga movements, thin face yoga allows you to easily create beautiful melon seeds

Thin face yoga to create a beautiful melon face face

Let's learn a movement that makes the face smaller

Action 1:

A's face is closed, curved the elbow, and put your fingers on your shoulders

B lifted the elbow upward, keep the face tight.

C and then exhale while turning the elbow from top to bottom.Repeat 10 times, and then turn the elbow forward 10 times.

Action 2:

A head tilted forward and then turned the head to the right, and inhaled at the same time.

B then turned his head to sink the shoulders of the ceiling, and his chin moved upright. At this time, he stopped breathing.

C turns into the head in the direction of the clockwise direction, stop, and complete a circle.In this way, 3 times are rotated in 3 clockwise clockwise clockwise.

Action 3:

A faces his eyes gently, keep his mouth closed naturally, and relax the facial muscles.

B closed the eyebrows and raised the eyebrows in the forehead for 5 seconds, then slowly lowered, repeated 3 times.

Action 4:

A face to the front of the left mouth to the upper left corner in 5 seconds, close the left eye, and keep the corner of the mouth for 5 seconds.Then slowly reduce the corner of the mouth and return to the original position.

B then pulls the right corner of the right mouth to close the right eye in the upper right corner for 5 seconds and keep it for 5 seconds, slowly return to the original position, repeat 3 times.

The method of yoga to lose weight and thin belly

Standing forward

Seemingly simple movements are actually comprehensive stretching. Back lines, arms, chest, abdomen, legs, systemic exercise.

Step 1: Both feet are separated naturally, with the same width as the shoulders, straightening your arms behind you, parallel to the ground, and tight fingers.

Step 2: Slowly bend forward, slowly close your legs close to your legs, and your hands are raised from the front to the front. The whole process must be kept upright.To suck into your belly, don't bulge out, feel the rapid sense of breathing.

Step 3: To achieve the maximum limit of your body, keep 5 breathing, put down your hands, and slowly stand upright, but don't be too fierce.You can do a few more back and forth.

Back wall press

Step 1: Fold the mats to a layer, so as not to hurt the knee Bone, kneel on the right leg, and support the knee on the cushion. The support point is 20cm from the wall.

Step 2: The left leg is bent in front, the left foot is supported by force, and the hips are pressed down until the hip joint is stretched.

Step 3: Put your left hand on your left leg, cross your right hand, straighten your upper body, stretch your belly inward, stretch your upper body upwards, keep 5 breathing, slowly put down your legs, and then change your left leg repeatedly.

Side support

This is a movement that separates the legs with the help of the upper limbs. It is quite stretched and can move to the whole body.

Step 1: Start from the posture of push -ups, turn the body to the right, and transfer the center of gravity to the right hand and right foot.

Step 2: Under the condition of losing balance, slowly lift your left leg upwards, with the left hand grabbing the left toe as the goal, you cannot do it or force.

Step 3: If you can get closer in one go, you can gradually lift your legs to the highest position, keep five breathing, and then change to the other side.

Beyond your legs

The action looks quite difficult, but it is controllable. If it cannot be balanced, it can be practiced on the wall or find someone to help.

Step 1: Stand straight in the body, then slowly bent down the upper body until your hands hold the ground, and then lift your left leg upwards. Don't force it and lift it into a straight line.

Step 2: The abdomen is closed inward, holds five breathing, then changes to the left leg support, and repeats the above movements.

What is the effect of yoga weight loss?

Q: yoga is more effective in weight loss in terms of nourishing sex?

A: It must be effective.From the perspective of yoga, weight loss is not so simple. Some people think that they are fat and fat because they eat a lot. In fact, how much to eat is not the reason for determining your obesity. yoga is divided into spiritual reason.Especially when women are in a bad mental state and their psychological state is not good, she will be upset. Often, at this time, eat a lot of food, and it is garbage food.

Another point is that the usual habit is not good. You see someone go to the gym to exercise. She just exercises her arms, abdomen, and legs. She did not expect that there may be no obesity problems in the usual life.For example, the way of sitting, the state of standing and working peacefully.For example, if you typing, what your sitting position looks like, or what you walk like, your belly is different.yoga is a healthy and natural lifestyle.

Q: Is yoga be useful for local weight loss?

A: Everyone is more concerned about their own belly, their thighs are particularly thick, and these two parts are more important.The thighs and abdomen are where almost every woman pays attention to.yoga is the least stressful way to lose weight.Because it is a very slow breathing, yoga is a clean way, such as your fat is a garbage in the body.It is cleaned through three channels, one is a posture, we do one by one, and the other is breathing. Breathing is to exclude the garbage in your respiratory tract, and the other is garbage that eliminates spiritual spirit.Three channels to clean up the garbage together.

Losing weight is the same. First of all, you have to face those fats of your own. You go to find the cause. Why do I pile so much fat in the abdomen? It may be because you usually maintain a sitting posture for a long time. You may often sit on your computer.Sitting for five or six hours in front, two or three hours and one motionless, the formation of this habit will definitely accumulate fat for a long time. First of all, you must face the problem first, and find out why this is the case.It's not that you will tell you a posture, and a posture cannot solve so much problem.

And whether your living habits are good, and there are some posture. You said that it is local fat. In fact, when you practice in our yoga, you dont say that there will be a part of this part of the part where you have fat.The whole body may be obesity caused by your endocrine disorders. At this time, you have to make some yoga posture to relieve the endocrine system, especially women.The same is true for men.

Q: Do you need to cooperate with your diet to practice yoga?

A: That's the best.yoga is actually a lifestyle. It is not just a movement. It includes too much connotation. Not only is it a posture, the yoga we are talking about is what we see in the yoga hall and the gym, but it is just in yoga.A small part of the posture of yoga.In addition, its diet is also a large piece, just like this book I am doing now is completely writing a yoga diet, including lifestyle, and the way of making friends.In, if you change your habits, including your way of thinking, you may be more peaceful, more clear -minded, and not so impatient.

Q: I have been practicing yoga for several months. I have a better shape, but I have not changed much.

A: Why are you anxious?Your body is getting better, your physical density will be greater, and it will be tight. Congratulations, if women can practice their Skin tightly, they will feel good. Why do you believe in the scale?yoga has a saying "Listen to your body feelings", now tells you what you feel, I feel that I am thinner, my body is tight, my muscles have tightened, my muscles have increased, my body has increased, my body is my body, my body is my body, my body is my body.It's more linear and more beautiful.

Q: If you practice yoga to lose weight, you will lose weight, but will there be a rebound after stopping?

A: I think yoga is the least rebounding compared to other sports. There are three conditions for practicing yoga, one is a posture, the other is consciousness, and the other is breathing. These three are slowly combined. If you stop, you stop.Pose, you can do some breathing exercises every day.Breathing exercises can help you massage internal organs, eliminate more fat in your abdomen, and breathe in yoga. If you often breathe like this, your abdomen is exercising every day.

Q: How many days do you need to do yoga?

A: yoga feels at the beginning.What we do is yoga, we must have breathing and consciousness, and it is impossible to feel without breathing and consciousness.You may also make a mistake.The way that may be done is wrong.It should be felt attentive.If you don't have to worry about everything, you may not feel without your heart.

Q: yoga may not be required to do particularly in place, as long as it feels the most comfortable?

A: Yes.With the feeling of your body, when you stretch your posture, you should feel that your stretching parts are the same as breathing. You can do your own limit. yoga is not a competitive practice.

[7 -day fast -acting slimming yoga] 10 minutes super effective fat Lipstick slimming yoga slimming yoga lazy move

7 -day fast -acting slimming yoga

What exercise to lose weight in summerWhat's more? Come on the sixth style of yoga fitness, this is a fashionable fitness exercise, easy to learn and learn 7 Daily speed results.yoga can accelerate metabolism, remove waste in the body, and repair.If you want to have a Slim figure, don't miss the slimming yoga recommended by Xiaobian for you.Losing weight is as simple as.Come to learn quickly 7 slimming yoga day by day. (( Warm reminder: The effect of slimming is for reference only because of people Cure

Lower Dog

This is a classic yoga movement that can exercise your upper and lower parts at the same time and stretch the ligament.

Hold your hands with both hands and feet, lift your body into a pour" V "Form. Make sure that your hands are width of the shoulders and your fingers open. The feet are width with the hip, and the heels are behind, and the heels and hips are kept on a plane.

Relax on the head, keep this movement, take a deep breath5 down.

Dog of one -legged

This one -legged Dog -type variant is to bend the upper leg, which can enhance the elasticity of the hips and stretch the spine and tendon.

Starting from the lower Dog, keeping the two thumbs together close together.Keep your left heel contacting the floor, lift your right leg to form a single -legged Dog, and then bend your knees.Try to make the heel of the right leg close to the hips and stretch your knees as much as possible.Look up to the left, stretch the spine.Let the right heels close as possible.

Keep this movement and take a deep breath5 Go down and relax.

Sprint

Runners should be very familiar with this posture. Although this posture looks familiar, this is definitely different and can effectively shape the thigh lines.

Starting from the under -Dog style, inhale, and then walking between your right legs and hands, just like being a warrior.Bend your body, pass through the curved knees with your right arm, and keep your right ankle with both hands.Keep your focus and hold on this posture.If the inside of the thigh is too heavy, you can support one or hands on the floor.

Keep this posture deeply breathe five times.Then support the support with your hand, retract the right leg, and relax with a series of tandem yoga movements.(( Four -column - Upper Dog - Lower Dog Cure Then continue the movement on the left.

Side open lizard style

This lizard -style variant can exercise to the crotch you usually get difficult to exercise, and you can also improve the flexibility of the ligament.

Starting from the sprint type, put your hands back to the ground.Keep your right leg position and slowly move your right knee to the right until the maximum tolerance of the ligament.Straighten your arms and clamp it tightly on both sides of the chest, just like a Dog.This can help you keep your hips lower and improve your body's stretching.

Look forward, take a deep breath5 down.

Sideways

Another runner basically stretched the movement. This side -by -side variant allowed the arm to relax and concentrated on the back and legs.

Starting from the previous action side opening lizard -style, the curved knees straightened, and the legs stood steadily.Get your legs a few inches close to your hands.If your ligament is flexible enough, you can also put your body directly right legs and put your hands on the ground.Try to keep the pelvis parallel on the front edge of the yoga blanket.

Keep this movement, relax your body, take a deep breath5 down.

10 minutes super effective fat loss yoga

10 minutes super effective fat loss and Slim yoga first move

Lie on the bed flat, bend your left foot, hold your hands on your left knee, and then put your left hand horizontally, then turn to the left side, your eyes fall on the left palm., You refer to the circle of the left hand, and treat your body as a pendulum.

10 minutes super effective fat loss and weight yoga second trick

Stand, lean your head, let your scapula bones bulge, and then let your body bend all sections until the maximum after supporting the ground.Then adjust your breathing in front of your left foot and right knee.This action can quickly burn fat and stretch muscles.

10 minutes super effective fat loss and Slim yoga third trick

Bend your feet and repeat your knees for ten minutes. This action can exercise your pelvic muscles, increase the softness of the legs, relax your body, and make fat easier to burn.

10 minutes super effective fat burning and slimming yoga tip

In fact, sleep is also a kind of movement, which can relax your fatigue body and mind.And all exercise requires warm -up exercise, and sleep is no exception. If you exercise before going to bed, it will definitely help sleep quality.The second trick of weight loss yoga before going to bed is this way.

Stand your body straight by the bed, but hold the bed with your left hand, straighten your right hand, cross your left foot, stretch your body forward, and then look at your head on the left side., Maintain four breathing and re -transform movements.

Through reading above, I believe everyone already knows what are the exercise methods of 10 minutes of super effective fat loss yoga.Although it is said that as long as the correct exercise can achieve a better slimming effect, it should be noted that no matter what kind of weight loss method, you must persist. Only by practicing every day can you not rebound.

slimming yoga lazy move

1. Cross -stall corpse posture

Need items: 1 eye mask, 1 cushion, 2 long cushions.

Practice and steps:

1. Put the two long cushions into cross shape and place the cushion on the ground on the upper end of the cross.Sitting slowly at the center of the cross crossing.

2. Slowly lie on the long cushion, so that the scapula above the scapula slowly on the ground and cushion, cover your eyes with eye masks, and place your hands on both sides of the body.

3. Relax and straighten your legs, keep it for 5-10 minutes. With a Smooth breathing, you can completely relax your body.

4. Bend your legs first when restoring, and then slowly turn your body towards the side and get up slowly.

Second, baby pillow rest posture

Need props: 1 cushion, 2 long cushions.

Practice and steps:

1. Put the two long pads to a heavy pad. The long pads can be leaned down slightly, open the knees, kneel down along the long pad, and place both knees on both sides of the long pad.

2. Place the cushion between the heels, slowly sit on the cushion on the cushion slowly, and relax the hips.

3. Exhale, shrink the abdomen, slowly bend the upper body forward, stick the chest and abdomen on the long pad.The forearm is close to the ground.Close your eyes, the spine is completely relaxed.Keep this posture for 5-10 minutes.

Third, calves up the corpse posture

Need items: 1 eye mask, a dwarf stool, 1 cushion, a soft texture of the texture.

Practice and steps:

1. Put the dwarf stools to prevent scratching the Skin, we can spread the soft cloth on the low stool.

2. Sit on the ground at the end of the low stool, bend your knees, and your feet are towards the low stool.Lie down back and place the cushion under the head and neck.

3. Bend your knees towards your chest, and then put your calves on a low stool.

4. Cover your eyes with an eye mask, and your hands naturally put your hands on both sides of your body.

5. After staying for 20 minutes, put down your calf, turn your body aside, and then sit slowly, be careful not to hit the dwarf stool.

After scientific yoga relaxation, it seemed to return to the state of baby birth.The solemn and tranquility of the rest, short -term meditation and rest, completed a photocominarian effect of physical and mental.