7 exercises to eliminate back fat and become a perfect back beauty

[Key Points]: Although the back is not as prone to fat accumulation as the thighs, waist and abdomen, once fat grows, it is difficult to get rid of it. In daily activities, the back muscles are less frequently used and the fat on the back is difficult to eliminate. If you want to lose back fat, you need to do some special back slimming exercises.

Mountain pose

1. Stand with your legs together and your hands hanging naturally on both sides of your body.

2. Open your hands with your palms facing up, and slowly stretch them upward along the side lines of your body. Put your hands together above your head and stretch your arms upward as far as you can. Make sure your back and waist remain straight at this time.

Fish pose

1. Lie on your back with your legs straight and together on the ground, and stretch your arms close to your sides.

2. Place your chin close to your collarbone and lift the back of your head off the ground. Use your elbows to support your back off the ground. Then lift your chin and let your head tilt back and rest the top of your head on the ground.

3. Keep your hands and elbows close to your body and close to the ground. The upper body is arched. The top of your head rests on the ground, with your face facing backwards. Keep your chest up, shoulders open to the sides, and shoulder blades squeezed.

Magic Chair

1. Stand with your hands together above your head in the "Mountain Pose" pose.

2. Stretch your arms, relax your palms, straighten your arms, and keep your arms as wide as your shoulders. Then lengthen your spine, bend your knees and bend your upper body forward 45 degrees.

Single-legged pigeon pose

1. Sit sideways with your right knee bent and your heel close to your perineum. Stretch your left leg backward, keep your chest and back on the ground, and place your hands on both sides of your body with your palms touching the ground.

2. Bend your left calf, inhale, raise your arms, put your hands behind your head, grab your left toes with both hands, and tilt your head back. Breathe normally, hold the movement for 10 seconds and then do the same on the other side.

Bow Pose

1. Lie face down on the ground, bend your knees, and grab your feet with both hands.

2. Inhale, lift your upper body and legs off the floor, and lift them up as high as possible, making your whole body into a "U" shape with your arms straight; exhale, tilt your head and neck back, and tighten your back. Hold for 6-10 seconds, breathing evenly. Exhale, lower your body back to the prone position.

Downward Dog

1. Start by kneeling, placing your arms in front of your shoulders and lifting your hips as high as possible.

2. Inhale, bring your legs together, straighten your legs, and stretch your arms as far as possible.

3. Exhale, press down your heels and shoulders, keep your back straight, and maintain deep breathing for 8 times.

Spread your legs and kowtow

1. Spread your legs to the width of your shoulders, keep your body straight, cross your arms behind your back, and slowly lean forward. Be careful not to bend your arms; keep them straight at all times.

2. Maintain even breathing, lean forward to the maximum extent, hold for 15 seconds, rest for 5 seconds, and repeat.

Source: 39 Health Network www.39.net

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