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How to lose weight and reduce back fat

12 People involved  2021年04月02日 17:44  classification : Lose weight fast  comment

How to reduce back fat

  Because it is difficult to exercise on the back, it is easy to accumulate fat, and yoga has a good slimming and shaping effect. Today, I will share with you a few styles of thin back yoga, which can effectively stretch the back muscles and help you shape a sexy and beautiful back.

   Thin Back Yoga-Cat and Cow Pose

   1. Kneel on the ground, with both hands on the ground, shoulders vertically above the wrists, and hips vertically above the knees.

  2. Inhale and push forward while arching your back backwards, raising your chest, arching your shoulders and waist, with your hips facing the sky, which is a bull type.

  3. Relax your legs, keep your body still, exhale, and at the same time lift your back upwards, gently contract your abdomen, which is cat pose.

   Beautiful back yoga can be done 6 times in the order of cow and cat. Each time you do it, you can slightly increase the range of movement, and maintain normal breathing during the whole movement.

   Thin Back Yoga-Bridge Pose

   Efficacy: release stress, strengthen back muscles, promote blood circulation, shape beautiful legs and firm buttocks.

   1. Lie on your back with your legs bent and close together; 2. Slowly straighten your waist, abdomen and buttocks, and slowly lift your heels off the ground until your thighs are in line with your upper body. Hold for 5-7 breaths.

   Thin Back Yoga-Upward Leg Stretch

   1. Lie on your back, inhale, stretch your arms over your head, take one or two breaths, exhale, slowly raise your feet and make a 30-degree angle with the ground.

   2. Breathe normally, hold this position for 20 seconds, then exhale, raise both legs, and make a 60-degree angle with the ground. Breathe normally and maintain this position for about 20 seconds.

3. Exhale, raise your legs until they are perpendicular to the ground, breathe normally, hold this position for about 40 seconds, exhale, slowly put your legs on the ground, don’t twitch or bend your knees suddenly, relax Rest, and then repeat this exercise a few times.

   Thin Back Yoga-Butterfly Pose

   1. Prepare a yoga pillow, yoga stretch band, a blanket or thick towel. Sit in a sitting position first, put the soles of your feet close together, and fix your pelvis and feet with straps.

  2. Place the yoga pillow tightly on the lower back, press your hands back on the yoga pillow and lie back slowly, with a blanket or thick towel under your neck.

  3. Place your hands on both sides of your body naturally, open your shoulders with your palms facing up, relax your body completely, and rest for a long time.

   thin back yoga-cobra pose

1. Lie on your stomach with your abdomen on the ground, your legs together and straight, the soles of your feet up, your palms on the floor on both sides of your chest, your fingers together pointing forward, your arms close to your sides; place your forehead on the floor, close your eyes, and relax your whole body. Especially at the lower part of the waist, slowly lift up the head, neck, shoulders, and chest, without using the palms, and use the back muscles to stretch upwards;

2. Prop up your body with both hands, stick the bones of your genitals to the ground, keep your belly button 3 cm away from the ground, not too high, keep it for 10 to 20 seconds, slowly bend your head forward when you return, slowly lower your upper body, stick it to the ground, stick your forehead Floor, relax the lower back muscles.

  3. Inhale when raising the upper body, breathe normally when holding, and exhale when returning.

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