If you think that only the abdomen, buttocks, arms and thighs are easy to gain weight, then I have bad news for you! That is, excess fat is not limited to any part of the body, including the back, and back fat is one of the most difficult parts of losing weight, but this does not mean that there is no hope at all. Through proper back exercises, With aerobic exercise and a healthy diet, you can get rid of all the back fat at once.
Rotate the clavicle movement thin back
1. Put your hands together, place your thumb under the collarbone, and place the other four fingers on the depression above the collarbone. Use your fingers to pinch the position of the collarbone forcefully, and let your fingers rub the inside of the collarbone over the outside of the collarbone.
2. The thumb leaves the collarbone, and then close to the index finger, swing the arm forward, keeping the posture of the fingers unchanged, swing the right arm to the upper right.
3. Raise the elbow as far as possible, keep the movement of the left arm unchanged, and then rotate the left arm to the upper left side to rotate the clavicle.
Effect: This movement of turning the collarbone can accelerate blood circulation and expel excess waste in the body. Stimulate the muscles of the back, let the muscles get full relaxation, and burn the fat in the back.
supine thin back
1. Lie on your back, close your legs, and put a rubber strap on the soles of your feet. Slowly lift up your right foot and let your abdomen squeeze hard.
2. Keep the legs straight and pull the rubber band gently to make the rubber band as close to the body as possible. Repeat this action 5 times, then repeat the exercise with another leg.
Effect: This method has a good effect on the correction of hunchback. It can relax the muscles of the spine and back fully. At the same time, the muscles of the legs can be exercised and the legs can be formed tightly.
dumbbell exercise thin back
Hold dumbbells in both hands, palms facing the inside of the body. Adjust your breathing and exhale to raise the dumbbell to the maximum height and feel the stretch on your back. Inhale and slowly lower the dumbbell. Repeat this exercise several times until the arm is sore.
Effect: Dumbbell exercises can make the back lines clearer, fully modify the back muscles, and exercise the triangle brachial of the shoulders.
Chest closed action thin back
The chest closure method described below is very helpful for shaping the shoulder line. When the shoulder line is improved, the back problem will be solved.
1. Open your feet and the distance is the same width as your shoulders. Keep your body standing. Tie a rubber band between the palms of your hands and your wrists. The back of the hand is in the opposite direction, and the rubber bands cross toward the center of the chest.
2. Keep your elbows bent, gently retract your shoulders forward, expand your chest as far as possible, and open your elbows to both sides as much as possible. The palms are in a straight line on the chest.
Effect: This method can not only shape the shoulder lines but also exercise the back that is difficult to exercise. Let the fat on the back burn quickly, keep exercising, and the fat on the back will also decrease, and a sexy back will be made.
kneeling and thin back
1. Kneel on the ground with the soles of your feet up, supporting the ground with both hands. Keep your arms upright.
2. Inhale, slowly lift up the pelvis, and the waist is slightly sunken down to form an arc. Looking forward, the cervical spine and spine are in a straight line.
3. Exhale while arching your back upwards, looking at the high position, until you feel the stretching of your back, then arch up straight. Repeat this exercise 10 times.
Effect: This action can consume excess back fat and stretch the firm back muscles to achieve a beautiful back effect. It can also eliminate fatigue and stiffness in the back, which is very suitable for office women.
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