How can I get rid of the meat on my back quickly and effectively?

A quick and effective way to remove meat from the back:

11. Prepare two dumbbells, stand up, lower your arms naturally, hold the dumbbells, lift the upper arms backwards, and lift the dumbbells to the side of your chest. Make a set of 15 and do 3 sets a day.

2. Stand with your arms hanging down naturally, hold the dumbbells with your palms back, and lift them back. Keep your arms straight while doing this. Make a set of 15 and do 3 sets a day.

These two movements can exercise the back, but the fat on the back is relatively difficult to lose, and it is difficult to fully exercise this part with general exercises, and this needs to be persisted for a period of time.

Suggestions: Sit-ups are mainly to lose belly fat, if you want to lose legs, it is recommended that you can skip rope and run can also be done from the Internet**Zheng Haiyan aerobics,**It is very effective,**It is best not to pass drugs, it will** and drugs harm the body, you can eat more fruits at night, eat less staple food, but you must eat well at breakfast and lunch, and cooperate more with exercise, you can play more basketball, run, and be healthy**.

Don't take ** medicine, don't treat your mouth and stomach badly, don't do high-intensity exercise, be reasonable and healthy, because it's easy, it's easy to stick to, no**! I was at my heaviest 157, awesome! Now it's basically kept at about 57kg (still relatively tall), and I've lost 30 pounds since the beginning of the implementation about two months ago, happy, my **experience is to adjust the diet and moderate exercise!

Easy and quick results, so that people can have confidence!Diet] Eat a good breakfast, milk and eggs are indispensable. I am basically full at noon, and the main protein and high-calorie things of the day are basically concentrated at noon!

Pay attention to vegetables and resolutely do not miss them! Dinner is indeed relatively small, drink some soup, a small amount of meat, some vegetables and a little tofu can eat seventy percent full. Before going to bed, if you are hungry, a glass of milk, or fruit.

I want rice) 【Exercise】 I am not in good physical condition, and I sit in front of the computer for a long time, my stomach and pp are compared, and I choose two kinds of exercises: Pointe exercise and running in place It is recommended that you accurately measure your waist circumference, hip circumference and thigh circumference before starting to implement, and measure it again after a week, so that it is easier to see the results, and it can motivate yourself to insist on exercising more beautifully! Usually standing up and watching TV after lunch, and then doing tiptoe – facing the mirror, smiling – and:

Stand on your feet in a figure of eight, with your toes on your toes. Key points: Tighten the abdomen and chest, tighten the buttocks, inhale when lifting the heels up, exhale when coming down, maintain a relatively steady and slow rhythm, insist on doing 3 sets in the morning, noon and evening every day, and do 8 beats in each group.

Relax between each set so that muscle masses do not appear in the calves. It is best to lift the chin while exercising, or do neck stretching exercises to shape the neck and jawline. Take a break after dinner, then run in place while watching TV, swinging your arms well and elevating your legs as high as possible.

If you have good physical fitness and need to get results quickly, you can do more, I basically run for 5 minutes, take a break, and then run for 5 minutes and sweat profusely. Use the time to watch TV to run in place, and you don't need special time to sweat more, but also exercise cardiopulmonary function, metabolism is faster, and weight loss is more effective! (The point is to fully relax after the exercise!)

This is very important!! It's as simple as that, there aren't so many long words, it's practical and easy to implement, mainly because it's lazy and physically not good enough to find this easy method, but it's just easy to stick to! Also, after losing two months, I don't run on the spot less, that is, I often use the first method to maintain the lower body shape, and at the same time, it can also improve the temperament, and the whole person looks taller than before.

Thank you! Thank you for the trouble to adopt!

Exercises for a thin back:

A woman's back is seductive and can also be easily injured. But exercising your back muscles can make you stronger and can also help you correct your posture. When doing back exercises, please pay attention to check your posture at all times and be careful not to bend your back.

Action 1: Please lie flat on the floor with your abdomen close to the ground. Cross your hands behind your head and gently lift your head so that your chest is off the ground. Be careful not to push too hard. Then fall back, please control the speed. Repeat this movement 2 sets of 15 times.

Movement 2: Stand with your legs apart and your knees bent. Lean forward with your chest, but keep your back straight at all times. Hold the dumbbells in both hands and lift them to both sides of the water, feeling the muscles in your back strain. Repeat this movement 2 sets of 20 times.

Movement 3: Stand with your legs together and your hands crossed behind your head, which can also be opened horizontally. Lean forward and come back, repeating this movement 3 sets of 20 times.

Movement 4]: This movement exercises the muscles of your upper back. Spread your legs shoulder-width apart and bend your knees.

Lean forward with your chest, press your left hand on your knee, hold the dumbbell in your right hand and stretch it as long as possible to your toes, then use the strength of your back to pull back to your hips, taking care not to bend your arms. Please control the speed. This movement is repeated in 2 sets of 15 times.

Movement 5: Lie flat on the ground with your legs apart and your knees bent. Then use the strength of your arms and feet to prop up your body with your back, hips, and thighs in a straight line from the ground.

Hold this position and straighten your right calf up and back down. During the movement, please pay attention to the tension of the back muscles. Repeat this 5 times on each side.

Due to the strong oil secretion on the back, it is not enough to clean it on weekdays, and it is not possible to ventilate frequently, which is easy to develop acne and acne.

The law of salvation: 1. Scrub the back. Choose a coarser exfoliator to remove the remaining dirt on the back more thoroughly, and if it can be combined with some bath tools, such as a shower sponge or loofah, it can not only complete the cleaning of the back and the whole body, but also achieve the effect of driving away fatigue.

2. Back products. The purpose of the back compress is to tighten pores, even skin tone, moisturize and control the secretion of back oil, usually done 1-2 times a week, and at the same time, applying astringent lotion to the back can also effectively improve the condition of acne.

3. Emergency measures.

A simple way: walk to and from work every day and eat something thin at night. If the distance is long, you can push the bicycle and ride for a while, or take a car to the bus station at a certain distance.

This is my personal experience, I have reduced from 208 pounds to 160 pounds now, and I still don't have **. I would be very happy if I could give you a little inspiration.

Push-ups, running, eating less fried food, pull-ups, reasonable exercise, reasonable food.

Spread your legs shoulder-width apart and hold for 30 seconds by grabbing the ankle of your right foot with your left hand, then holding for 30 seconds by grabbing the ankle of your left foot with your right hand. If you have more than 15 minutes a day, you should do it for at least a month. I'm doing it too.

**It's not fast, it's fast to lose weight.

Be sure to find a way that suits you and is easier to stick to, which is the best way, and before you know it, you will become thinner and not easy, I tell you the method I have always adhered to. :

Eat less and exercise more, and don't be lazy, because laziness is one of the direct causes of obesity.

Try to eat as many vegetables and white meat as possible, avoid fried and greasy things, and insist on not eating after 7 pm.

Do more housework, you will find that you are slowly getting thinner, and before you know it, your ** will also get better, these are my years of experience, and I have lost a lot of weight. Hopefully you'll be skinny too.

And don't believe in any **medicine, it can only make your body very bad, ** is a long-term war, to defeat yourself, you must have the courage to persevere!

If you are willing to exercise, with skipping rope, you will have unexpected gains.

All of the above is the best method that I have personally experienced and have always adhered to.

It doesn't hurt the body, and the effect is very good! rrr

There are a few postures in Yoga that have a good effect on reducing the back, and you should always keep your back straight when you walk