1, lean back exercise how to do
1, standing back muscle training
The first step: standing position, feet apart and shoulder width.
The second step: the body tends to the front 120 degrees, knees slightly bent, the center of gravity between the legs.
Step 3: Raise your arms naturally, cross them in front of your chest, and slide your arms backward in a rowing motion.
Note: Do three sets of 12 reps for each of the above movements, relaxing 30 seconds between each set.
Look forward with your back parallel to your head. Both knees must be slightly bent to avoid damaging the knee joints.
2, standing back muscle training
The first step: standing position, feet shoulder width apart. Hold dumbbells with both hands, arms hanging down naturally.
The second step: the body and the ground parallel to 90 degrees, knees slightly bent, back and head naturally parallel, looking straight ahead.
Step 3: Bend your arms and lift the dumbbells upward to your chest, stopping for 1-2 seconds when you reach your chest. Note: Keep your head up and chest out.
Note: The speed of the movement should be quick to pull and slow to release, exhale when lifting and inhale when lowering.
The weight of the dumbbells is recommended to be around 3 pounds. Or you can also use a substitute of the same weight such as mineral water.
3, mat back muscle training
Step one: body lying prone on the mat.
The second step: hands held behind the ears, legs and upper body at the same time upward, hold 1-2 seconds after the drop. This action gives the back muscles a full stretch.
Note: Lower your legs slower than you raise them. Note: Do 3 sets of 20 repetitions of the above movements. Relax for 30 seconds between each set.
4, bench back muscle training
The first step: left foot on the ground knee slightly bent, right calf and thigh into 90 degrees, flat on the bench.
The second step: hold the dumbbells in your right hand and stretch your arms fully behind you at 90 degrees. Inhale as you stretch backward and exhale as you lower it.
Step 3: Switch legs and repeat.
Note: The above action left and right direction 15 times each for 1 group, do 3 groups, each group interval 30 seconds to relax.
The weight of the dumbbells is recommended to be around 3 pounds. Or you can also use mineral water and other substitutes of the same weight.
5, bench back muscle training
The first step: legs apart riding sitting on an orange, head up and chest out, eyes flat in front.
The second step: hold dumbbells in both hands, arms parallel to the ground and stretch out, small arms bent upward, and large arms into 90 degrees.
Note: Parallel up and down stretch 20 times for 1 group, do 3 groups, each group interval 30 seconds to relax.
The weight of dumbbells is recommended to be around 3 pounds. Or you can also use a substitute of the same weight such as mineral water.
2, lean back exercise equipment
1, high pull-down machine
step1. After sitting steadily after the feet toes forward, holding the crossbar with both hands, the grip distance of each hand should be wider than the shoulder width of a palm or so, and the body tilted slightly backward.
step2. The main action is to pull the bar down to your chin.
step3. Pull down fast and slow down a bit when you put it back down. You can clearly feel the tightening sensation in your back when you pull the bar downward.
Warm tips: generally under the guidance of the coach, so not a big problem. You don't need to pull the bar down to your chest, just to your chin.
2, barbell
step1. Standing toes forward, the distance between the feet is slightly wider than shoulder width.
step2. Bend your knees, lift your chest, and hold the barbell with a shoulder-width grip.
step3. Lower legs should be tightened at the hips to maintain stability.
Step 4. Use the contraction of your back to pull the barbell toward your midsection, pausing for a few seconds before slowly lowering it.
The main effect of the barbell exercise is also to firm up the back. The weight of the barbell that a person can lift for 15 consecutive repetitions should be the standard weight for the exercise. For women, it should be as light as possible.
Warm tips: Do it carefully, otherwise it is easy to get hurt, but also difficult to achieve the desired results.
3, the most effective weight loss exercise
(1) swimming diet
In a variety of weight loss methods, the most safe and effective means of weight loss is the movement; and in a variety of sports, the ideal weight loss exercise is swimming.
Swimming is an aerobic exercise consumes a lot of calories as well. This is because the heat transfer in the water is 28 times that of the air, and the heat consumed by a person staying in the water for 8 minutes is the same as the heat consumed in the air at the same temperature for 2 hours. So it has a better slimming effect.
In addition, swimming makes the body get full exercise. Swimming, the human body by the buoyancy of the water to lift, hands and feet, the whole body of the joints, muscles evenly coordinated, all parts of the human body are stretched, so that the shape of the body to become more proportional.
(2) jogging diet
Simple and easy to run is known as the king of aerobic metabolism, and running in the jogging is known as fitness running. Jogging action is simple, the amount of exercise is also very easy to adjust, the effect of slimming is even more significant.
In jogging, waist, back and limbs are in constant motion, in addition to effective fitness, but also can burn fat, thus reducing the body fat storage, to achieve the effect of slimming.
(3)Variable speed running diet
This kind of fast and slow running is simple and casual, and does not need to follow the established laws. And by combining the two intensities of fast running and jogging, it can have the effect of consuming both sugar and fat at the same time.
This is because when the human body is exercising, the energy consumed by the body mainly comes from sugar and fat. In a short period of rapid, large amount of exercise, to consume sugar-based; while in a long period of moderate exercise, to consume fat-based.
(4) Jump Rope Diet
Mention of jumping rope, many women are no strangers, but for the magical weight loss effect of jumping rope, not everyone has learned to grasp.
In terms of exercise, jumping rope for 10 minutes is comparable to the energy consumed by jogging for 30 minutes or jumping aerobics for 20 minutes. So, jumping rope is also a kind of aerobic exercise that can burn a lot of calories in a short time.
(5) climbing stairs to lose weight
Today, people's living conditions are better, go out in the car, go upstairs by elevator, the amount of exercise is very limited. If you can use more in the daily climbing stairs to exercise, not only can prevent the occurrence of coronary heart disease, but also particularly conducive to weight loss.
Climbing the stairs for 30 minutes can consume 260 kilocalories, 10 times more than sitting, 4 times more than walking, 2.5 times more than swimming, equivalent to jogging 800-1500 meters.
(6) Doing housework diet
Doing housework is a better slimming exercise, often roll up your sleeves to do housework, you can burn more calories. Although housework is a very trivial thing, but the accumulation of small into many, as long as persistent, can achieve a very good slimming effect.
(7) Dancing Diet
Dancing will not only make you more elegant, but also help you dance a slender body. From the point of view of modern medicine, dancing this rhythmic whole-body exercise is conducive to restoring and balancing the body's biological rhythms, helping the heart muscle contraction, promoting blood circulation, and slowing down cellular aging.
Dancing enables all parts of the body to be exercised and can effectively slim the waist, buttocks and thighs, increasing the body's flexibility and suppleness.
(8) Yoga diet
Yoga is not only fitness, slimming effect is also quite good. Yoga weight loss method is different from aerobic exercise, it is in the premise of worship and cultivation, improve metabolism, so that the whole body blood circulation accelerated, so as to change the proportion of fat and muscle in the human body, reduce the size of fat cells, and burn excess fat.