How to slim down your back and shoulders 10

Here are a few things to try, and they work

Arm Movement 11Stand up straight, feet shoulder-width apart, hands open to the sides, palms facing outward.

2.Slowly draw your arms forward in a circular 30 times, then back 30 times.

3.This movement is repeated three times (i.e. 90 times forward and 90 times backward).

Arm Movement 21Stand up straight, feet shoulder-width apart, hands straight in front of you, palms facing forward.

2.Hands are crossed up and down, and arms must not hang down.

3.Do it 30 times.

Arm Movement 31Like doing a standing up, always support the body with your hands, but touch your knees on the ground.

2.With your hands shoulder-width apart, your arms straight, slowly count to 5 and bend your elbows down.

3.When you reach the lowest point, stop for 2 seconds without touching the ground, and then slowly straighten your arms. Do 10 times.

Dumbbell Arm Exercise 1

1.Hold the dumbbells lightly in each hand and bend your elbows back for 5 seconds.

2.Stop at the lowest point for 5 seconds, then count for another 5 seconds and slowly return to the original position.

3.Do about 15 to 20 reps.

Dumbbell arm exercise 2

1.Hold the dumbbells in each hand, feet shoulder-width apart, and arms at your sides.

2.Slowly lift your hand outwards for 10 seconds until it is just above shoulder height.

3.Slowly count for another 5 seconds and put it back on both sides, doing 15 times.

PS: At the beginning, you have to do what you can, take a step-by-step approach, be patient, and slowly you will see the results.

Too fat back and shoulders make many of us particularly worried, many people want to have a perfect body, such a figure can help us dress better, especially some female friends, for this aspect of the content is very concerned, may be many people on how to slim the back and shoulders of the method does not have a clear understanding, let's learn how to slim the back and shoulders of the method.

Thin back and shoulders: 1) Back: pull-ups (pull-ups and pull-downs);

2) Chest: Plate bench press (seated chest press);

3) Legs: Barbell squat (Smith squat).

4) Shoulder: Barbell press (dumbbell press).

5) Arms: barbell curl (dumbbell curl);

6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

1. Thin back:

1) Gently place your hands on top of your head and use the strength of your shoulders to open and close back and forth. 20 pieces per set, do 3 sets at a time. You can open the shoulders and beautify the back, eliminate the rich bag, and beautify the back line.

2) Clench your fists with both hands and raise them above your head and press them back. 30 pieces per set, 3 sets at a time. It is possible to remove the big arm bye bye meat, eliminate the unicorn arm, and slim arm.

3) Swing the two-handed cross buckle cage flat and swing left and right. 30 pieces per set, do 2 sets at a time. You can open the shoulders and beautiful the back, and improve the buckle shoulder hunchback.

2. Thin shoulders:

1) If you have medium-sized shoulders and bye-bye meat on the inside of your arms, simply repeat the process to improve it.

2) Sit cross-legged on the yoga mat, stretch your hands up, turn your hands as you exhale, exert force with your big arms, push your palms back hard, and relax when you inhale. Repeat 10 times.

3) Then put your hands together, bring your elbows together and down as you exhale, so that your big arms are parallel to the ground, inhale and clamp the inside of your arms, push up hard, and exhale down. After 10 times, stay for a while and then continue, and feel the sourness on the inside of your big arm, which means that your movements are very standard.

Exercises to slim the back and shoulders.

The first move: Lie on your back with your hands shoulder-width apart, hold your upper body up for 5 10 seconds, repeat 10 times, two sets a day.

The second trick: Wang Xingren stretches his waist and his hands are shoulder-width apart, supports his buttocks with both hands, repeats 15 times, two sets a day.

The third trick: Lie flat with your back facing the ground, keep your hands back for 5 10 seconds, repeat 15 times, and do two sets a day.

Trick 4: Two-handed sit-ups, do 15 repetitions, two sets a day.

Trick 5: Roll over and rotate left and right in a flat prepared position, repeat 10 times, and do two sets a day.

Shoulder exercise is the most effective back movement, such a simple exercise is almost not limited by time and space, not only can forge the chain to the arms and back muscles, but also promote blood circulation;

If done within 10 minutes after bathing, the fat will be decomposed faster and the effect will be better. Shoulder Exercises:1Relax your shoulders and neck, take your shoulders as the center of the circle, and vigorously do circular movements with your arms. 2.Circle 20 times clockwise, then 20 times counterclockwise.

How to reduce upper back fat and strengthen tension in the upper back, arms and shoulders.

Exercise or massage is the best way to do this, and eat more high-fiber vegetables and whole grains. Sticking to playing badminton every day will soon change.

There are very few movements for the shoulder, and it is necessary to take the whole body, and if the shoulder looks stronger, it is generally due to the visual effect caused by the bones. It is not advisable to control your diet, it is recommended that you go to the gym and find a professional fitness trainer to help you work out local lines, which is both effective and healthy. Usually pay attention to a light diet, avoid greasy food and spicy food, eat more fresh vegetables and grains, and have a regular work and rest, I hope my advice will help you.

If you want to quickly slim down your shoulders and back, you can use liposuction, and it is recommended to go to a local regular plastic surgery hospital to find out.