1, thin waist thin back method
(1) tense back skin
Straight body, hands naturally hanging, the use of the back of the power of the back is taut, keep the position 15 seconds, and then slowly return to the original position, so repeat the exercise until back The first thing you need to do is to get your hands dirty and get out of the way. This simple tense relaxation exercise, can make your back muscles become firm, but also can make the fat accelerate the burning, often so that the practice can make you easy to practice the lovely back.
(2) Stretching to get rid of fat
Waking up every morning, stretching a beautiful waist can effectively help you get rid of back fat oh. You can lie down and stretch hard, you can also sit and stretch the waist bone, but also like a cat that want to lie on the bed, bowed up the waist limbs, the use of the whole body's strength to stretch a comfortable lazy waist. This will enable your back muscles to movement, so as to have a lovely beautiful back Oh.
(3) lifting the head and chest anytime and anywhere
Slim waist, anytime and anywhere. Raise your head and chest, not only can make yourself look confident, but also can play a good effect of slimming. Specific method is: buttocks inward clamping, waist sides force, shoulder blade parts clamping, shoulder completely open, neck and shoulder junction down, relaxation can not shrug shoulders, chin slightly lifted, if no matter sitting or standing, long-term to maintain this kind of head up chest, stomach force posture, belly will be unknowingly shrink a lot of fat hoarded in the abdominal dilemma is also greatly improved.
(4)Stand against the wall after a meal
After a meal, find a clean wall, stand with your back against it, and keep your back taut at the same time. Standing like this after a meal can improve the contour curve of your back, make it more attractive and beautiful, make your back fat burning, let you stand against the wall can be thin out of the attractive curve, in order to achieve the effect of weight loss.
(5) do back cleaning
Some MM because the back of the back of the stars and dots of acne and dare not reveal the back of the skin, this time you want to have their own back to do a clean. Then pour some salt in the palm of your hand, then add some water, gently wipe your back, it can effectively help your back anti-inflammatory, so that the back of the acne will quickly disappear, in order to return to you a clean back.
(6) Remove dead skin
Some MM back hoard a lot of dirty things did not clean up in a timely manner, which led to the back of the hypertrophy. MM can regularly give their own back to do an exfoliation care. The egg white and some honey mix evenly coated in the back, to dry with warm water to clean up, this can make the back of the skin to become more firm, but also to go to the dead skin. Doing the treatment 1~2 times a week can make you have someone beautiful back.
(7) hot and cold water shower back
Bath can also be effective in helping you thin back Oh. First of all, use hot water to shower the back, after the pores of the back to open the cold water rinse, which can make the pores immediately contraction. The first thing you need to do is to get your hands on a shower ball and give it a circular massage, which will effectively promote blood circulation and make your back tighter.
(8) insist on doing sit-ups
Sit-ups are a tried-and-true effective way to slim down your waist. So, even if the work is busy, every night before going to bed, insist on doing sit-ups 30 times, thin waist becomes very easy. The key to sit-ups is to move the upper body as much as possible by the abdomen to come out, in order to achieve the effect of slimming the waist. However, this kind of exercise is not suitable to do when you have just eaten a full meal, at least 1-2 hours of rest after the meal. The bed is not the best place for sit-ups, the hard floor is easy to cause sports injuries, so it is best to lay a similar yoga mat on the floor of the East Oh!
2, how to lean back of the diet
Skinny face fruit, is the first fruit-based diet food, which is carefully proportioned psyllium, Luo Mengguo and other herbaceous plants developed, not only can quickly consume fat, but also inhibit the synthesis of fat, to help the body rebuild a new calorie consumption and balanced mechanism, fundamentally improve the obesity of the body!
3, how to thin the back of the movement
one, expanding the chest movement
Expanding the chest movement is not only the role of the breast Oh, it can also help you lose back fat. As long as there is time to do a substantial expansion of the chest movement, you can adjust the rhythm of fast and slow, as long as you feel the back muscles have a sense of warmth, you have achieved the effect of fat burning. This is the easiest to adhere to the movement, want to have a beautiful back, just insist on practicing every day.
Two, holding the bell shrug
Two feet apart wider than the shoulder stand, two under the body in front of the dumbbells, the back of the hand toward the front. Lift your shoulders up and then relax. Repeat 10-15 times. After lifting the shoulders, to pull back down, the best effect. Mainly exercise the lower trapezius muscle and raise the scapular muscle. Auxiliary exercise large and small rhomboid muscles, large and small round muscles, and infraspinatus muscles.
Three, flat on the back of the body
Want to achieve the effect of thin back faster, but also with the help of some sports to realize. Flat on the carpet, legs together and straight, hands bent elbow on both sides of the chest. And then the use of the power to not drive the mountain half of the body slowly upward, and then will be backward, to reach the limit adhere to five seconds, return to the original state, repeat the exercise until the back of the soreness of the tired.
Four, bent over to lift the shoulders
Bent over, legs can be straight can be bent, two under the natural pendant dumbbells. Lift the shoulder joints with force and retract the shoulder blades. Repeat 10-15 times. Keep the elbow joint straight and focus on the back. Mainly exercise the trapezius middle and lower large and small rhomboid muscles, large and small round muscles, and infraspinatus muscles.
Five, crawling
Prone, bent elbow on the ground, crawling back and forth. The best crawling method to thin back is creeping crawling, especially suitable for back, cervical spine easily fatigued obese people. Crawling action can effectively exercise the whole body, especially the back muscles, long-time persistent practice, can be thin waist and abdomen so that the spine is strong more so that the back looks more fit.
4, weight loss misunderstandings need to pay attention to
1, do not eat breakfast can lose weight
Breakfast is the most important meal of the day. When you wake up in the morning, you've been fasting for about eight hours and your body is starting to send out hunger signals. If you don't get any energy, it can cause muscle loss. And muscle speeds up your metabolism. Plus, if you eat a healthy breakfast, you're less likely to overeat at your next meal or at night.
2, obesity is the accumulation of nutrients, so you can not eat nutritious food
In fact, the reason why some people's bodies are obese is not a single accumulation of nutrients, to a large extent because of the diet lack of nutrients that can make the conversion of fat into energy. Only when people's body energy can be released when the fat can then be reduced. In the process of converting body fat into various types of energy, a variety of nutrients are required. These include vitamin B2, vitamin B6 and niacin.
Foods rich in these nutrients are often dieters do not want to ask for milk, a variety of soy products, peanuts, eggs and animal liver and meat. If the lack of such nutritious food, the body fat is not easy to convert into energy, so that the body fat accumulation to obesity.
3, drinking water will make the body fat, to lose weight can not drink water
In fact, only insufficient drinking water will cause the body to constantly store water as compensation, and make the body easier to accumulate fat, resulting in obesity. Inadequate drinking water may also cause disorders in the body's metabolic function, resulting in more energy absorption, less release. So for dieters, not only does not drink enough water to achieve the purpose of weight loss, but also cause more serious damage to health.
4, fat is the twin brother of obesity
In fact, fat in the weight loss process, not always act as the opposite role. Consumption of fat not only will not soon be converted into fat stored in the body, and the breakdown of fat can also inhibit fat synthesis in the body to a certain extent.
Corn oil and olive oil, which contain a single non-binding fat, have the effect of lowering LDL, which is the ideal cooking oil for weight loss and bodybuilding. In addition, fatty foods are resistant to digestion and starvation, and after eating them, they can reduce the intake of starchy foods as well as snacks, which can play a positive role in weight loss.
Some dieters are trying to control their food or snacks, resulting in weight gain. Therefore, the intake of moderate fat not only does not affect the body shape, but also beneficial to the bodybuilding.
5, eat spicy food can lose weight
Statistics found in Thailand, India and other places rarely out of fat people, and then deduced that with their weekday spicy related. Because eating spicy easy to sweat, and eat a little bit of people have a feeling of satiety, so there is a weight loss effect.
However, eating spicy food to lose weight will affect the function of the stomach in the long run, and there is a risk of stomach pain or even stomach bleeding. And eat too much stimulating food will also make the skin become rough, can not stand more acne, definitely not worth it!
6, each adhere to 30 minutes of jogging can lose weight
Each adhere to 30 minutes of jogging can lose weight. Jogging can achieve the purpose of aerobic exercise, but the weight loss effect is very little. It has been proven that only when the exercise lasts more than about 40 minutes, the fat in the body can be mobilized to supply energy with glycogen.
With the prolongation of the exercise time, the amount of fat energy can reach 85% of the total consumption. It can be seen that shorter than about 40 minutes of exercise regardless of intensity, fat consumption is not significant.
7, high protein low starch food structure is conducive to weight loss
The fact is that the long-term effects of high protein low starch diet on the human body is still to be studied. But eating only high-protein substances such as eggs, meat and cheese can cause nutritional imbalances. It may also raise the chances of cardiovascular disease by consuming too much fat and cholesterol as a result.
8, seed food rich in fat, must not eat
The fact is that seed plants such as peanuts, sunflower seeds, etc. are indeed rich in fat, but more than a bit of unsaturated fatty acids, which linoleic acid linolenic acid, etc., the human body has a great deal of good. They are also rich in protein, dietary fiber, and many minerals.
9, eating meat is not conducive to health and weight loss
Eating a small amount of meat is part of healthy weight loss. Chicken, pork and fish all still have some cholesterol and saturated fatty acids, but they also contain some healthy elements such as protein, iron and zinc.
10, only eat vegetables and fruits, you can definitely lose weight
Studies have shown that vegetarians are usually thinner than people who often eat meat. However, if you are a vegetarian, you must develop a strict diet plan to avoid long-term dietary structure triggered by malnutrition, because iron, calcium, vitamin D, vitamin B12, zinc, animal protein and other essential nutrients, usually can not rely on vegetables and fruits supply.
11, more than 20 minutes of exercise, eat more sweets or other delicious consumed
If you in order to consume more sweets, occasionally extend the cardio workout time is not so bad, but if into the habit, the results can only be harmful. If you're constantly using longer workouts as an excuse to overeat, you're effectively putting yourself in a situation where you're overtraining, and your body simply won't have time to recover from the fatigue of overtraining.
12, fasting exercise is detrimental to health
People are always worried that fasting exercise will be due to the body's stored glycogen consumption and the occurrence of hypoglycemic reaction, such as dizziness, fatigue, panic, etc., is not good for health. But the U.S. Dallas Fitness and Sports Center, Dr. Heapa research that 1-2 hours before meals (i.e., fasting) for moderate exercise, such as walking, dancing, jogging, bicycling, etc., to help lose weight.
This is due to the body at this time no new fatty acids into the fat cells, it is easier to consume excess fat (especially postpartum fat), weight loss effect is better than exercise after meals. In addition, due to the appropriate amount of exercise, less caloric energy consumption, the body's stored energy enough to use, will not affect health.