The fastest way to slim down your back
The fastest way to slim down your back. In today's life, a large number of women want to have a feminine look, but there are still some people who have broad shoulders. If you have a lot of flesh, you must have a beautiful back if you want to have enough femininity. The following is the fastest way to slim down your back. The fastest way to slim down your back 1
1. Rubber bands to slim down your shoulders
The first way to slim down your back is to use rubber bands to slim down your shoulders. First prepare the rubber band, then open your feet, step on the prepared rubber band under your feet, and leave some length on the side of your body, preferably reaching your hips. If the rubber band is too long, you can wrap it around your feet for 1 -2 turns, thereby shortening its length. Then, bend the knee joints of both legs slightly and step on the rubber band with your toes. At the same time, hold the rubber band tightly with both hands and pull the rubber band flatly in front of the body. The body and the ground should remain level and still, and hold for 5 -10 seconds or so, then put it down.
2. Shrug while holding a bell
Stand with your legs slightly wider than the width of your shoulders, hold dumbbells in front of your lower body, with the backs of your hands facing forward. Lift the dumbbells upwards with both shoulders, then relax, and repeat for about 10-15 times. After lifting the shoulders, pull them back. This has the best effect. It can exercise the muscles at the lower oblique side, and many parts of the body can be exercised, such as the major and minor teres muscles and the major and minor rhomboids. This is method two: shrug while holding a bell.
3. Bent-over rowing
To do bent-over rowing, first of all, you naturally lean over. Your legs can be kept straight or bent. Hold dumbbells in both hands and let them hang down naturally. Bend your arms and raise your elbows hard, as if rowing. This is bent over rowing. It is just a rowing action, not actually letting you row. This is mainly to exercise the latissimus dorsi, and at the same time, it also exercises other parts, such as the middle and lower parts of the trapezius and the rear deltoid. During each exercise, repeat the above actions more than ten times.
4. Stand and hold your chest up
This action is very simple. In layman’s terms, it means that we are usually required to stand with our head up and chest up. Stand with your heels raised, cross your hands behind your body, palms facing downwards, pull back with force, and then keep still for about 5-10 seconds. At the same time, push your chest forward to retract the shoulder swelling. This series of movements can exercise multiple parts, including the large and small rhomboids, large and small teres muscles, and the middle and lower parts of the trapezius muscles.
5. Stand with chest high and turn
Compared with method 4, the name of this method only has two more words, but the content is completely different. . Stand with your hands wider than shoulder width apart and hold a bar or wooden stick with your hands wide behind your neck. Then slowly turn right, alternating the left and right sides, 10 times on each side. Every time you turn, pay attention to keeping your chest up. This is the standing chest up and turn. The key lies in turning and chest up.
6. Bend over and raise the shoulders
The action of leaning over and raising the shoulders is partially similar to the bent over rowing. You start with the same bent over, with your legs flexing and extending, and holding dumbbells in both hands. Droop naturally. Then, lift the shoulder joint upwards with force, adduct the scapula, and at the same time, keep the elbow joint straight throughout the process, focus the body on the back, and repeat this action 10-15 times. The middle and lower parts of the quadratus muscle, the large and small teres muscles, the subspinalis muscles, and the large and small rhomboids can all be exercised in this process.
7. Prone and Push Up
Finally, the name of method seven is Prone and Push Up. First, straighten your arms, then lie down in a prone position, make fists with both hands and bend your arms, stand up from both ends at the same time, repeat this exercise 10-15 times, it is a relatively simple action, which is beneficial to reducing excess fat on the back, and also has the effect of eliminating Efficacy of illness. Great for exercises that target the glutes and hamstrings.
A complete training program to quickly lose weight on your back
Elementary training
People with weak lumbar muscle strength or obesity can use some simple methods for their first training.
When lying on your back, only raise your head and chest, without raising your lower limbs. Moreover, the frequency and intensity of low back muscle exercises should be gradual. If you feel soreness, discomfort, stiffness, etc. in your waist the next day after exercise, you should appropriately reduce the intensity and frequency of exercise or stop exercising. In addition, do not exert too much force suddenly during exercise to prevent twisting your waist. If you already have symptoms such as waist soreness, stiffness, and discomfort, you should stop or reduce back muscle exercises; you should stop practicing when there is an acute attack of low back and leg pain.
Intermediate training
The movements of intermediate training are suitable for people who have always had fitness habits, because they have more movements than the zero-based ones.
Yan Fei Method
Lie prone, put your hands behind your back, lift your chest and raise your head hard, so that your head and chest are lifted off the bed. At the same time, your knees are straightened, and your thighs are pushed back and off the bed. Maintain this posture for 3 to 5 seconds, then relax the muscles and rest for 3 to 5 seconds, which is a cycle.
Xiaoyan Flying Technique
Lie prone, put your hands behind your back, lift your chest and raise your head vigorously, so that your head and chest are away from the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. Seconds are one cycle.
Three-point support method
Lie on your back, remove pillows and bend your knees, lift your abdomen and buttocks as high as possible, rely on your head and feet to support the weight of your body, and lift it to the highest point Then maintain this posture for 3 to 5 seconds, then relax the muscles and rest for 3 to 5 seconds, which is a cycle.
Five-point support method
Lie on your back, remove pillows and bend your knees, lift your abdomen and buttocks as high as possible, and rely on the five points of your head, elbows and feet to support the weight of your body. After reaching the highest point, maintain this position for 3 to 5 seconds, then relax the muscles and rest for 3 to 5 seconds, which is a cycle.
Heavyweight training
Dumbbell exercise
Use dumbbells to make your back muscles more flexible. You can perform targeted training to strengthen the width and thickness of your back. Actions that strengthen the thickness of the back muscles include bent-over dumbbell (or barbell) rowing and single-arm dumbbell bent-over rowing; actions that strengthen the width of the back muscles include bent-over dumbbell flyes. Dumbbell deadlift is a classic compound training movement for training back muscles. It is a must-do movement for training back muscles.
Rowing machine
Rowing has a significant effect on mobilizing spinal joints and exercising back muscles. Every flexion and extension movement of the body and paddling arm movement during "rowing" involves approximately 90% of the human body's extensor muscles, which is very beneficial to the extensor muscles that rarely participate in sports.
Pull-ups
Pull-ups are the first move to develop the back muscles, especially wide-grip pull-ups. It is no exaggeration to say that the level of pull-ups is a direct reflection of the development of back muscles and even upper body muscles.
Seven postures of slim-back yoga to say goodbye to a heavy back
Action 1, Hero Pose
1. At this time, you need to lift your knees Bend and move your heels behind your buttocks, placing your toes on the ground and keeping your heels pointing upwards, remembering to touch your buttocks.
The weight of the body should be supported on the ground, not on the bent legs.
2. Bend the other leg from the knee, place the foot on the upper thigh of the bent leg just now, and touch the knee to the ground.
3. First, place your two hands on both sides of your body, straighten your hands, then put your wrists on your head, clasp your hands, fingers together, your wrists must be above your head, and your fingers pointing upwards Straighten.
4. Straighten the spine, neck, and head, and look forward. Keep your palms and fingers together, keeping your elbows tight and straight. Breathe normally. This is the heroic pose. Hold this position for 10 seconds.
Action 2, downward dog pose
1. Bend your knees, kneel on the mat, place your hands on the ground, and raise your hips.
2. Inhale, straighten your legs and arms as much as possible.
3. It is necessary to exhale regularly. Press your shoulders and heels down and take deep breaths for about 5 to 6 times.
Action 3, Cobra Pose
1. Lie prone on the yoga mat, with your legs together, your insteps straight on the ground, and your hands naturally placed on your sides.
2. Retract your hands and place them on both sides of your chest, with your palms facing downwards, open your palms and press them toward the ground, and place your chin on the cushion.
3. As you inhale, slowly lift your upper body, straighten your arms, and raise your upper body to a level close to the vertical ground. Slowly raise your head upwards as your upper body is lifted, and your neck Elongate, look up, shoulders sink, do not shrug, tailbone adducts and sinks, without causing pressure on the waist, maintain a few sets of breaths in this position.
4. Exhale, and at the same time slowly bend your arms, lower your waist first, and then slowly lower your chest and neck to the ground, turning into the previous prone position.
5. Repeat 3 to 5 groups of cobra pose exercises, maintain your breathing rhythm and relax your body.
Action 4, Cobra Twist
1. Lie prone on the floor, touch your lower forehead to the ground, and look forward. Stand with your feet slightly apart and place your palms on both sides of your chest (fingertips should not exceed your shoulders).
2. Inhale, pick up your head, neck, shoulders, chest, and back in turn, lift your upper body off the floor, straighten your arms, support your upper body, and look straight ahead. Don't rely on the strength of your arms when lifting your body, use your back strength.
3. Exhale, twist your head, neck, shoulders, and back to the left and back to the maximum, and look at your left heel.
4. Inhale and turn your head, neck, shoulders and back back to the center. Then switch to the other side.
Action 5, Fish Pose
1. Lie down with your whole body relaxed, face the sky, palms of your hands facing down, bend your knees and soles of your feet close to the ground.
2. Lift the hips and waist, press the waist with both hands for assistance, and keep the elbows on the ground.
3. Place your hands palms down on your hips, relax your hips and waist and slowly move downwards. Start to straighten your knees and lie flat on your back.
4. Bend your elbows, apply force to the ground and lift your upper body off the ground. Place your entire body weight on your elbows, keeping your buttocks and feet from the ground.
5. Tilt your head back, touch your head to the ground and expand your chest as much as possible, with your body weight on your elbows. Breathe as deeply as possible to expand your chest and abdominal cavity. After completing this pose, gently lift your head, lower your back slowly to the ground, and return to the supine position.
Action 6. Camel pose
1. Kneel on the floor with your knees slightly apart. Let your hands and hips hang naturally beside your body, straightening your spine.
2. Hold your hips with both hands, inhale, gently push your pelvis forward, and tighten your buttock muscles.
3. Slowly bend your upper body backward, and first touch the heel on the same side with one hand. If beginners cannot touch their heels, they can stand up their heels and control the ground with their toes.
4. Exhale, put your other hand on the heel of the same side, relax your head back, and push your waist and chest up as much as possible. Breathe evenly.
5. Inhale, hold your lower back with both hands, and stand up slowly. Exhale, sit your buttocks on your heels, stretch your body and arms forward on the floor, and touch your forehead to the ground.
Action 7. Half-moon pose
1. Bend the right knee at a 90-degree angle to the ground.
2. Turn your gaze to the ground about one foot in front of the toes of your right foot, put your left hand away and place it on your left pelvis. Move the focus of your right hand forward, then press your fingertips on the ground, with the thumb and toe of your hand about one foot apart. Stretch the body forward slightly, shift the center of gravity to the right foot, lift the heel of the left foot off the ground, and prepare to lift the left foot. Stay for about 2 to 3 seconds and keep breathing.
3. Inhale, open your chest, and stretch your spine. Exhale, slowly push your right foot straight, and at the same time lift your left foot off the ground. Use your straight right foot as a balance point.
Push straight and lift the left foot until it is parallel to the ground, move the knees and toes forward, and move the left pelvis and left shoulder backward; on the contrary, move the right pelvis and right shoulder forward, bringing the chest and abdomen forward, and the entire body becomes horizontal state. Finally, stretch your left hand upward to form a vertical line with your shoulder and right hand. If your balance is well controlled, turn your head upward and look at your left hand. Breathe deeply and steadily. The fastest way to slim down your back 2
How to slim down your back quickly
Dumbbell lifting method
There is no doubt about the back-beautifying effect of push-ups, and girls can also do them regularly. To practice, lie prone on the mat with dumbbells in both hands. Hold the dumbbells in both hands to support the ground. After keeping your body balanced, raise one hand. During the lifting process, the muscles of your arms and back can be well trained. Do 50 reps on each hand. Summer is the best time to lose weight. If you want to lose weight quickly, you can pair it with some healthy nutritional weight loss packages, such as SlimLime P series, amywish, Kangbit, etc. I highly recommend SlimLime P series, which can help you lose 1 pound in 2 days. Paired with simple dumbbell exercises, you can achieve the effect of losing 1 pound a day, allowing you to quickly get a perfect figure.
Reverse stretching method
After completing strength training, you must stretch your body, otherwise you will form ugly muscles. Do it according to the method on the way, every day If you insist on doing it for 15 minutes, your back will not only get a good exercise, but also eliminate the fat on your back.
Pilates training method
This is a set of Pilates movements. Lie prone and stretch your hands straight in front of your head. When raising your right arm, raise your left leg at the same time, and vice versa. Doing this alternately can sculpt your entire body shape. Do it 3-5 times a week. If you insist on doing it for a period of time, you will become more and more confident about your figure. Be confident!
Back Slimming Exercises
Suitable for office workers, it can be done in the office or on the sofa floor. You can do it after lunch. First, lie down on your stomach, relax your shoulders, cross your hands and place them on your hips. The specific method is to first retract the chin and slowly raise the upper body upward about 35 degrees. Then slowly lower your upper body and return to the preparatory position. Keep doing the upper body lifting movement 20 times each time, and don't do it too fast. It should be noted that the angle of upward tilt should not be too large and should not exceed 35 degrees, otherwise it will injure the spine. As long as you keep doing it for the first half of a month, you will see results.
The Lazy Man’s Way to Slim Back
For office workers who may not have time to go to the gym regularly, there is another lazy man’s method. Even when you are watching TV, you should keep your chest straight and your abdomen at all times, clamp your shoulders toward the inner center of your back, then relax and practice repeatedly. If you insist on doing it for half an hour every day, although the effect is not as effective as going to the gym, if you insist on doing it every day, the butterfly bone will gradually become highlighted.
The back is often a part that is easily overlooked by oneself, but from the perspective of others, it is a very conspicuous place. A perfectly curved back can greatly enhance a woman's femininity! Want to have charming butterfly bones? Then start practicing quickly! 3 Fastest Ways to Slim Back
Stretching Exercises to Slim Back and Beautiful Breasts
In terms of local back slimming exercises, lifting is a common back slimming exercise. There are also many stretching exercises that stimulate the back muscles, such as lunges and back flexion.
Method 1 to Slim Back
The method is very simple. Hold your hands behind your back, straighten your arms as much as possible, and try your best to lift them to the limit. After 50 times, you will feel the part above the shoulder blades. Being squeezed, the chest is also exercised. If you can't hold it with your hands behind your back, you can get a dumbbell or a mineral water bottle.
Method 2 for slimming back
Back elasticity exercises. Lie on your back, place your hands on your sides, bend your legs, and place your heels against the back of your thighs. Move your hands to both sides of your head, place your palms on the ground, inhale, and arch your back (kneel on the ground with your knees, support your hands hard and arch your body upward, and your hips and abdomen will rise).
Persist for a few minutes at a time and do it when you have time.
Method Three to Slim Back
As soon as you wake up in the morning, rub your eyes, face, and comb your hair back. This is a very good way to do this. Good head massage. It can make facial skin rosy and hair black and shiny. Then extend your arms from your shoulders, swing your arms back, and tilt your head back. Improve blood circulation in the head and absorb more oxygen into the chest. Lying in bed and stretching or pushing your abdomen up a few times will help enhance the elasticity of the abdominal muscles. Then turn over and lie down, and arch your waist as hard as a cat "grows" to stretch the muscles of your back and limbs as much as possible. This is a good set of back aerobics.
TIPS:
For back weight loss, don’t just do local exercises. Combining some aerobic exercise can achieve the goal of back weight loss faster and more effectively. For upper body fat, you can choose badminton, fitness ball exercises, belly dancing, boxing exercises and other exercises that exercise more upper limbs. This can also effectively affect the back muscles and have a good weight loss effect.
Exercise regularly. Weekly exercise that strengthens and stretches the muscles that support the spine not only protects the spine, but also protects tendons and ligaments by absorbing stress that can cause damage to soft tissue. Doing more back-stretching exercises can prevent and relieve back pain. Stand up straight every half hour while working, place your hands on your lower back, lean back, and your movements should be slow and steady when stretching. Lift the object appropriately and keep it as close to your body as possible. Do not straighten your arms or bend down to pick up the object. Keep your back as straight as possible, then bend your knees and squat down to pick it up.