Want to get rid of your hunchback? These 3 tricks can easily remove the fat accumulated on the back

Do you also have the problem of having a hunchback? In addition to obesity, hunchback and poor posture can also cause a lot of fat to accumulate in the back, making the upper body look strong and sturdy. What should we do if we want to get rid of the above problems? Professional dance teachers say that it is not difficult to have a beautiful back and maintain a good posture as long as you do the exercises correctly!

Sitting for long periods of time, lack of movement + poor posture are the culprits of obesity and hunchbacks

According to the results of the "Urban Office Workers' Health" survey released in 2016, 73% of Taiwanese office workers exercise once a week (or less than once). It is worth noting that 83% of office workers sit on their chairs for more than 6 hours a day. From this we can see that Chinese people generally have the problem of sitting too long and moving too little.

What are the health problems of sitting for long periods of time? In fact, sitting for long periods of time and doing little exercise can easily cause obesity. If people do not pay attention to their sitting posture, and have bad postures such as hunching over and bending over for a long time, and rarely exercise to strengthen their muscles, it is natural to cause stiff shoulders and back, leading to fat accumulation and the formation of a hunchbacked and slender body shape.

Don't want to look big and majestic? Learn these 3 tricks to get rid of back fat

Therefore, if you want to have a well-proportioned body, it is very important to change your improper posture, sit less and move more! Professional dance teacher Yang Xinyu (Teacher Xiao Ni) wrote in her book "Meat Floss Auntie OUT! Waist, abdomen, hips and legs firming and slimming exercises: 40 fat-burning movements X4 sets of full-body firming exercises, effective fat reduction to develop solid lines! 》 specifically shares 3 back-slimming exercises that help train the trapezius and latissimus dorsi muscles of the back, which can be used as a reference for daily exercise:

[Action 1: Raise your hands and stretch]

Reps: Five rounds of 20, with 15 seconds of rest in between.

Tools: Get an elastic band.

Strengthening areas: trapezius, latissimus dorsi, biceps, deltoids.

practice:

1. You can sit or stand, and stretch your arms upwards. The movement of bending and straightening your arms mainly exercises the latissimus dorsi muscles. Training this area can make your lines more stylish and also highlight the slenderness of your waist.

2. When inhaling, bend your arms, squeeze your shoulder blades (the shoulder blades should be squeezed inward), and place the elastic band behind your head (or behind your shoulders).

3. When you exhale, return your hands to their original position. Keep your chest up and don't hunch your back when doing the movements.

【Action 2: Standing and bending】

Reps: Five rounds of 20, with 15 seconds of rest in between.

Tools: Get an elastic band.

Strengthening parts:

Trapezius, rectus abdominis, latissimus dorsi, biceps, deltoids.

practice:

1. Stand with your feet forward and back, stretch your arms out to the sides, and place the elastic band on your back.

2. Take a deep breath first, then bend your back leg while exhaling, squeeze your feet and thighs together, and bring your hands forward and together.

3. When doing this, don’t let your hands go below your shoulders! After inhaling, return to the original position.

[Action 3: Standing abdominal contraction]

Reps: Five rounds of 20, with 15 seconds of rest in between.

Strengthening areas: gluteus maximus, trapezius, latissimus dorsi.

practice:

1. Stand with your feet slightly wider than shoulder width, bend your arms and raise them horizontally with your palms facing inwards in front of your chest. Keeping your chest up and your abdomen in, and training your back muscles can help improve your body shape, make your body lines more shapely, and highlight the slenderness of your waist.

2. Inhale, push your elbows back, lift your hips back, raise your chin, and look toward the ceiling.

3. Exhale, let out all the air in your stomach. Cross your arms in front of you, pull your hips in, bend your knees slightly, and look toward your navel. During the movement, try to keep your body as soft as possible.