Many girls' overall figure looks ok, but when it comes to the summer meat season, the short body will appear. For example, the thick back and shoulders of butterfly arm will make you unable to wear good-looking skirts. So before the summer, how to make your back lines look good? The following editor will introduce the most effective way to lose weight on your back, so that you can relax Has the perfect back curve.
No appliance back weight loss
(1) Prone flying
The cushion can't be too soft. Keep your hands and feet straight, and lift them up as far as possible. It's best to keep them up for 10-15 seconds, at least 6-8 times.
(2) Lying on one's side
Attention - hips must not touch the sofa, one arm straight forward, the other arm close to the body, keep 10-15 seconds, do 3-4 times on each side.
(3) Prone
Place your hips on the edge of the sofa (or bed), fix your feet, hold a small cushion behind your head with both hands, and slowly lean back for 8-10 seconds. Repeat 6-8 times. No appliance back weight loss
(5) Prone locust
Grasp the ankles with both hands (the back is arched up), extend the arms and legs as far as possible, 6-8 times. Using yoga ball to lose weight on the back
(exercise biceps brachii, chest, hip and gluteus)
1. Keep feet shoulder width apart and feet forward. Lie back with your hips and lower back against the edge of the ball.
2. Hold a dumbbell of 5-10 pounds (2.3-4.5 kg) in both hands, extend your arms downward and lean in front of the ball.
Key points: 1. Tighten the abdomen, contract the biceps, bend the arm, and lift the dumbbell to the shoulder.
2. Lean your head and neck back on the fitness ball behind you, contract your hips, and lift your hips until they are parallel to the ground. Lift the dumbbell over your chest.
3. Return the crotch and arm to the original position and repeat the whole movement for 10-12 times. No appliance back weight loss
(2) Chest expansion and shoulder embracing
(exercise chest and back shoulder)
a. Hold a dumbbell of 3-8 pounds (1.4-3.6 kg) in both hands.
Key points: 1. Lie on the ball with your head, neck and shoulders.
2. Feet shoulder width apart, toes forward.
3. Raise the hips until the trunk is parallel to the ground.
4. Both arms extend to both sides, the upper arm is parallel to the ground, and the elbow is slightly curved.
b. Lift the dumbbell until it is above the chest. Then cross your arms until the dumbbell almost touches the shoulder, then slowly lift the dumbbell and return to the original position along the original route. Do it 10 times.
Tips:
1. For the parents who are fat all over the body, they can choose to walk fast, jog, swim, etc. to further reduce their weight. The beauties who feel fat in the upper body can also strengthen aerobic exercise.
2. The most effective way to lose weight on the back is to do aerobic exercise combined with local weight loss, so we need to insist on doing back weight loss action combined with some aerobic exercise, so as to achieve the goal faster.