1, thin waist and thin back method
(1) Tighten the back skin.
Stand up straight, put your hands down naturally, use the strength of your back to tighten your back, keep this posture for 15 seconds, and then slowly return to your original posture. Repeat this exercise until your back feels tired. This simple tension and relaxation exercise can make your back muscles firm and accelerate the burning of fat. Regular practice can make it easy for you to develop a lovely and beautiful back.
(2) Stretching and dumping fat
Wake up every morning and stretch beautifully, which can effectively help you get rid of the fat on your back. You can stretch on your back, sit and stretch your waist, or lie in bed like a cat, hunch over your waist and stretch comfortably with all your strength. This can make your back muscles exercise, so as to have a lovely back.
(3) Hold your head high anytime, anywhere.
Slim waist, anytime, anywhere. Hold your head high and hold your chest high, which can not only make you look confident, but also play a good role in slimming. The specific methods are: the hips are clamped inward, the sides of the waist are forced, the shoulder blades are clamped, the shoulders are completely opened, the neck and shoulders are drooping, you can't shrug your shoulders when you relax, and your chin is slightly raised. If you keep this posture of holding your head high for a long time, your lower abdomen will shrink a lot unconsciously, and the embarrassment of abdominal fat accumulation will be greatly improved.
Stand against the wall after supper.
After a full meal, find a clean wall and stand with your back close to the wall, while keeping your back tight. Standing like this after a meal can improve the contour curve of your back, make it more attractive and aesthetic, make your back fat burn, make you stand against the wall, and explore the attractive curve, thus achieving the effect of losing weight.
(5) Do back cleaning
Some MM dare not show their back skin because they have acne spots on their backs. At this time, you need to clean your back. Then pour some salt into your palm, add some water and gently wipe your back. It can effectively help the back to diminish inflammation, make the acne on the back disappear quickly and give you a smooth and beautiful back.
(6) removing dead skin
Some MM have accumulated a lot of dirty things on their backs, which have not been cleaned up in time, leading to back hypertrophy. MM can do exfoliation care for the back regularly. Mix egg white with a little honey and apply it on the back. Washing with warm water after drying will make the back skin firmer and exfoliate. Doing 1~2 times a week can give you a beautiful back.
(7) pour cold and hot water on your back
Bathing can also help you lose weight. Rinse the back with hot water first, and then rinse with cold water after the pores on the back are opened, which will make the pores shrink immediately. Then with the bath ball, give the whole body a circular massage, which can effectively promote blood circulation and make the back more compact.
(8) Insist on doing sit-ups
Sit-ups are an effective way to slim your waist. Therefore, even if the work is busy, it will be very easy to insist on doing 30 sit-ups before going to bed every night. The key to sit-ups and thin waist is to move the strength of the upper body out of the abdomen as much as possible to achieve the effect of thin waist. However, this kind of exercise is not suitable for people who have just had enough to eat. They should rest at least 1-2 hours after meals. The bed is not the best place for sit-ups, and the hard floor is easy to cause sports injuries, so it is best to spread something similar to a yoga mat on the floor!
2. How to lose weight back to diet
Face-lift fruit is the first fruit slimming food in China, which is made of herbs such as Plantago asiatica and tamarind fruit. It can not only consume fat quickly, but also inhibit fat synthesis, help rebuild a new calorie consumption and balance mechanism in the body, fundamentally improve obesity, and ensure that slim figure does not rebound.
3. How to slim down?
First, the chest expansion movement
Breast enhancement is not only a function of breast enhancement, it can also help you lose fat on your back. As long as you do a large-scale chest expansion exercise whenever you have time, you can adjust the rhythm quickly and slowly. As long as you feel the warmth of your back muscles, you will burn fat. This is the easiest exercise to stick to. Want to have a beautiful back, keep practicing every day.
Second, hold the bell and shrug your shoulders.
Stand with your feet wider than your shoulders, lift dumbbells in front of your lower body and put your hands forward. Lift your shoulders hard and then relax. Repeat 10- 15 times. It is best to lift your shoulders and then pull them back. Mainly exercise the lower trapezius and levator scapulae. Assist to exercise rhomboid muscle, teres minor and infraspinatus.
Third, lie on your back.
If you want to achieve the thin back effect faster, you can also achieve it through some exercise. Lie flat on the carpet, legs together straight, hands bent on your chest. Then use other forces to drive the mountainside to lift slowly, then lean back to the limit for five seconds, restore the original state, and practice repeatedly until the back feels sour and tired.
Fourth, bend over and lift your shoulders.
Bend over, the legs can be straight and flexible, and the dumbbells naturally droop twice. Lift the shoulder joint and retract the scapula. Repeat 10- 15 times. Keep your elbows straight and focus on your back. Mainly exercise the lower trapezius muscle, rhomboid muscle, teres minor and infraspinatus.
Verb (short for verb) crawling
Prone, bend elbows, crawl back and forth. The best crawling method for thin back is crawling, which is especially suitable for obese people who are prone to back and cervical fatigue. Crawling can effectively exercise the whole body, especially the back muscles. If you practice for a long time, you can slim your waist and abdomen, make your spine strong and make your back look more fit.
4. Pay attention to the misunderstanding of losing weight
1, you can lose weight without breakfast.
Breakfast is the most important meal of the day. When you wake up in the morning, you have been fasting for about eight hours, and your body has begun to signal hunger. If you don't add any energy, it will cause muscle loss. And muscles can speed up your metabolism. Besides, if you eat a healthy breakfast, you are unlikely to eat too much at the next meal or in the evening.
Obesity is the accumulation of nutrition, so you can't eat nutritious food.
In fact, the reason why some people are obese is not a single accumulation of nutrients, but largely because they lack nutrients that can convert fat into energy in their diet. Only when energy is released in human body can we lose fat. In the process of transforming body fat into all kinds of energy, a variety of nutrients are needed. These nutrients include vitamin B2, vitamin B6 and nicotinic acid.
Foods rich in these nutrients are often milk, various bean products, peanuts, eggs, animal livers, meat and so on that dieters don't want to care about. Without this nutritious food, the fat in the body will not be easily converted into energy, which will lead to fat accumulation and obesity in the body.
3, drinking water will make the body fat, can not drink water to lose weight.
In fact, only the lack of drinking water will cause the human body to accumulate water as compensation, and it is easier to accumulate fat in the body, leading to obesity. Lack of drinking water may also cause the disorder of human metabolic function, resulting in more energy absorption and less release. Therefore, for dieters, insufficient drinking water not only fails to achieve the purpose of losing weight, but also causes more serious damage to health.
Fat is the twin brother of obesity.
In fact, fat does not always play a negative role in the process of losing weight. Edible fat can not only be quickly converted into fat and stored in the body, but also the decomposition of fat can inhibit the synthesis of fat in the body to some extent.
Corn oil and olive oil contain single unbound fat, which can reduce low density lipoprotein and are ideal edible oils for weight loss and bodybuilding. In addition, fatty foods are resistant to digestion and hunger, which can reduce the intake of starchy foods and snacks and play a positive role in weight loss.
Some dieters try to control food or snacks to satisfy their hunger, which leads to weight gain. Therefore, eating the right amount of fat not only does not affect the body shape, but also is beneficial to bodybuilding.
5, eating spicy food can lose weight.
Statistics show that there are few fat people in Thailand, India and other places, so it is inferred that it is related to their daily love of spicy food. Because eating spicy food is easy to sweat, and eating a little bit already makes people feel full, so it has the effect of losing weight.
But eating spicy food to lose weight will affect gastrointestinal function for a long time, and there is a danger of stomach pain and even gastric bleeding. Moreover, eating too much irritating food will make the skin rough, and no matter how many acne you can't stand, it will definitely not be worth the candle!
6. You can lose weight by jogging for 30 minutes every time.
You can lose weight by jogging for 30 minutes at a time. Although jogging can achieve the purpose of aerobic exercise, it has little effect on losing weight. Practice has proved that only when the exercise lasts for more than 40 minutes can the body's fat be mobilized to supply energy with glycogen.
With the extension of exercise time, the amount of fat energy supply can reach 85% of the total consumption. It can be seen that there is no obvious fat consumption in exercise shorter than 40 minutes, regardless of the intensity.
7. A high-protein and low-starch food structure is conducive to weight loss.
In fact, the long-term effects of a high-protein and low-starch diet on the human body have yet to be studied. But only eat high-protein substances such as eggs, meat and cheese. , will cause nutritional imbalance. At the same time, eating too much fat and cholesterol may also increase the incidence of cardiovascular diseases.
8. Seed foods are rich in fat and must not be eaten.
In fact, seed plants such as peanuts and sunflower seeds are indeed rich in fat, but many unsaturated fatty acids, including linoleic acid and linolenic acid, are of great benefit to the human body. At the same time, they are rich in protein, dietary fiber and various minerals.
9. Eating meat is bad for your health and for losing weight.
Eating a small amount of meat is part of healthy weight loss. Chicken, pork and fish all contain some cholesterol and saturated fatty acids, but they also contain some healthy elements, such as protein, iron and zinc.
10. If you only eat vegetables and fruits, you will definitely lose weight.
Studies show that vegetarians are usually thinner than people who eat meat regularly. But if you are a vegetarian, you must make a strict and perfect diet plan to avoid malnutrition caused by a long-term single diet structure, because the nutrients necessary for the human body, such as iron, calcium, vitamin D, vitamin B 12, zinc, animal protein, etc., can't usually be supplied by vegetables and fruits alone.
1 1, do more exercise for 20 minutes, and eat more sweets or other delicious foods.
If you want to eat more sweets, there is no harm in extending aerobic exercise time occasionally, but if it becomes a habit, the result will only be harmful. If you often use prolonged exercise as an excuse for overeating, you have actually put yourself in an overtraining situation, so your body has no time to recover from overtraining fatigue.
12, fasting exercise is harmful to health.
People are always worried that fasting exercise will cause hypoglycemia due to a large consumption of glycogen stored in the body, such as dizziness, fatigue and palpitation, which is not good for health. However, according to the research of Dr. Duipa of Dallas Fitness Center, moderate exercise before meals 1-2 hours (that is, on an empty stomach), such as walking, dancing, jogging, cycling, etc., is helpful to lose weight.
This is because no new fatty acids enter the body's fat cells at this time, and it is easier to consume excess fat (especially postpartum fat), and the weight loss effect is better than post-meal exercise. In addition, due to the appropriate amount of exercise, the heat energy consumption is less, and the energy stored in the body is enough, which will not affect health.