People who love beauty all want to have a slim and healthy back, but many people have too much fat and flab on their backs, making them look "tiger-backed and waistless".
The accumulation of fat on the back not only affects one's temperament, but also damages the health of the body and affects the flow of Qi and blood throughout the body.
Therefore, you should actively lose back fat by doing a few small exercises to get rid of the tiger's back and waist.
Why is it easy to accumulate fat at the back?
1. Declining basal metabolic rate: As we grow older, our basal metabolic rate gradually decreases, and if we still maintain the same diet and activity level as before, then we will become fat.
2. Lack of exercise: lack of exercise can reduce muscle mass, especially the back muscles rarely used, gradually become weakened, easy to accumulate fat.
3. Bad posture: long hours of work, often play mobile phones, hunchback, back too thick backpack, etc., making the body involuntarily lean forward, so that the back muscles continue to be in a relaxed state, do not get stimulated, long continue to cause back muscle decline, easy to accumulate fat.
What actions can produce a healthy and good-looking back?
1. Small swallow fly: lying on the bed, abdomen close to the ground, head and legs together upward, each time to do about 5 ~ 10 minutes, can let the waist and back muscles to exercise, reduce the waist, neck and shoulder strain.
2. Prone spreading back: lying on the ground with both hands, the upper body raised, the pelvis, waist and hips remain relaxed, the waist down to maintain two seconds, and then return to the beginning of the position; repeat this action, the upper body slowly raised, as far as possible to let the back stretch.
3. Supine knee hold: lie flat on your back and bend your knees, then hold your knees with both hands and pull them towards your chest as far as possible, hold for 2 seconds and then return to your original position. Do not lift your head during the whole process and do not straighten both knees when you return to the starting position.
4. Standing: due to physical factors can not do prone exercise training, may try to do standing stretch. First stand, feet apart and shoulders as wide, both hands crossed at the waist, fingers backwards, torso above the waist bent backwards, with hands as a pillar, adhere to two seconds and then return to the initial position, persistently can relieve the symptoms of back pain.
5. Prone stretch: keep your body and mind relaxed on your back, arms close to your body, face to the side. Relax completely and hold on for 4~5 minutes while breathing deeply; then raise your upper body, bend your elbows to support your upper body and relax completely after breathing deeply.
Tips
Through the above few small movements can tighten the back muscles, over time slim back, lose back fat, but also drive back metabolism, relieve back pain, shape a good-looking back, thus enhancing their own temperament. You should usually correct your posture, whether sitting, standing, or walking with your head up and your belly in, not hunched over.
