How to reduce the fat on the back of the shoulder

How to reduce fat on shoulders and back

　　 If there is a lot of fat on the shoulders and backs, don't even think about what kind of off-shoulder halter outfits look like. How to reduce the fat on the shoulders and back is the most effective? Let me share with you a few simple yoga techniques to help you develop a beautiful back.

　　 Spend 20 minutes before going to bed every day to practice hard, beautiful back yoga, and accumulate the strength of "human clothes hangers" bit by bit, so that people wear all kinds of clothes beautifully. Among them, the following exercises of pressing the palms together and pushing the wall can also help to eliminate the accessory breasts and make the chest shape sharper and more stylish.

　　The first move/joint movement

　　 [Basic Version]: Put your palms together in front of your chest and push your palms together to tighten the front muscles (pectoralis major) of your chest, lengthen your clavicle lines, and tighten your arms.

　　[Enhanced Version]: Put your hands together, bend your elbows 90 degrees together, your fingertips facing up, and slowly raise your elbows to shoulder height.

　　 [Guide]: If you have too much fat on your shoulders and back, don't even think of anything like a strapless backless outfit. How to reduce the fat on the shoulders and back is the most effective? Let me share with you a few simple yoga techniques to help you develop a beautiful back.

　　The second move / Push the wall movement

[Standing version]: Facing the wall, straighten your back without hunchback, open your hands shoulder-width apart, slowly lean forward, bend your elbows, clamp your arms under your arms, and then slowly push the wall, about 5 to 10 seconds Then return to the original standing movement. However, it is not recommended for people with wrist injuries.

[Kneeling version]: Kneel on the knees, simulate a push-up motion, place your hands directly under your shoulders, bend your elbows, clamp your upper arms under your armpits, lower your upper body, stay for a few seconds and then straighten your elbows and support naturally Lift up the upper body. This is the "kneeling crocodile pose" in yoga. Be careful not to shrug your shoulders and hunch back when practicing.

　　The third stroke / chest expansion exercise

　　 [Basic Version]: Standing, feet shoulder-width apart, hands clasping ten fingers behind your back, slowly straighten your arms, keeping your fists away from your back. This action can strengthen the back muscles and beautify the shoulder lines.

[Enhanced version]: This is the "Legacy Locust Pose" in yoga. The human body lies on the yoga mat, with both feet slightly open, hands on the back and clenching tightly, slowly straighten the arms, keeping the fists away from the back, and the upper body takes advantage of the trend Lift up, stay for about 5 to 10 seconds and then return to preparation.

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How to reduce back fat?

 

How to reduce back fat

The back is difficult to move, so it's easy to accumulate fat, and yoga has a good effect of slimming. Today, I'd like to share with you several types of thin back yoga, which can effectively stretch the back muscles and help you shape a sexy and beautiful back.

Lean back Yoga -- cat and cow style

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

2. Inhale, push forward, arch back backward at the same time, raise the chest, shoulder, waist and back arc, buttocks up, it is the cow style.

3. Relax your legs, keep your body still, exhale, and at the same time, raise your back and gently contract your abdomen. It's cat style.

Meibei yoga can be done 6 times according to the order of cow and cat, each time can slightly increase the range of action, and maintain normal breathing during the whole process of action.

Lean back Yoga Bridge

Efficacy: release pressure, strengthen back muscles, promote blood circulation, shape beautiful leg curve and firm buttocks.

1. Lie on your back with your legs bent together; 2. Slowly raise your waist, abdomen and buttocks, and keep your heels away from the ground so that your thighs and upper body are in a straight line. Hold for 5-7 breaths.

Yoga with thin back

1. Lie on your back, inhale, stretch your arms over your head, take a breath or two, exhale, and slowly raise your feet at a 30 degree angle to the ground.

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

3. Exhale, lift 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, do not jerk or bend your knees suddenly, relax and rest, and then do this exercise again several times.

Thin back Yoga butterfly style

1. Prepare a yoga pillow, a yoga band, a blanket or a thick towel. First, sit in a sitting position, and attach the foot floor to each other, and fix the pelvis and feet with a strap.

2. Yoga pillow close to the lower back, hands back on the Yoga pillow, slowly lying back, under the neck to have a blanket or thick towel support.

3. Put your hands on both sides of your body naturally, palm up, open your shoulders, relax your body completely, and have a rest.

Thin back Yoga - Cobra style

1. Lie prone on the ground with your abdomen, legs close and straight, feet upward, palms on the floor on both sides of your chest, fingers close to the front, arms close to both sides of your body; forehead on the floor, close your eyes, relax your whole body, especially the lower part of your waist, slowly raise your head, neck, shoulder, chest, palms do not use force, and stretch your back muscles upward;

2. Hold the body up with both hands, keep the pudendal bone close to the ground, keep the navel 3cm away from the ground, don't be too high, keep it for 10 to 20 seconds, slowly bend the head forward when returning, slowly lower the upper body, stick it to the ground, keep the forehead close to the floor, and relax the lower back muscles.

3. Inhale when you lift your upper body, breathe normally when you hold it, and exhale when you return.

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