Three sets of exercises to lose back fat in two weeks

 

Three sets of exercises to lose back fat in two weeks

Never take shoulder exercises seriously? you are wrong! Toned and well-proportioned shoulders make you look slimmer and younger. Beautiful shoulders can balance the hips and thighs and improve the overall posture. Moreover, because women have less fat in the upper body, as long as you study the following small exercises carefully, you will have the effect within two weeks! What are you waiting for? Haven't turned out the charming little vest under the closet to bask in the sun!

　　Introduction to action

　　Tools: a pair of dumbbells weighing 3 to 5 pounds

　　 Method: Do it discontinuously two to three times a week. Choose two sets of actions for each exercise, and repeat each set 8 to 12 times. Start with the basic movements described below. If you find it too difficult, reduce the difficulty. Feel that there is no challenge at all? Then increase the difficulty.

　　 Want to achieve the effect faster: do the three sets of actions together, and repeat each set 12 times. If this is too pediatric for you, consider further exercise or use heavier dumbbells.

　　The first type: leaning over and "walking"

  Basic actions

　　 With push-ups, straighten your arms to support your body, with your palms directly under your shoulders. From the base of the foot to the head, the whole body forms a straight line. Move your left hand one step forward, and then your right hand one step forward. Then the left hand returns to the original position, and the right hand returns to the original position. This counts as one repetition.

 

　　 Reduce difficulty: Use knees instead of toes to support your body.

　　 Increase the difficulty: keep moving both hands back to the feet to form an upright posture (you can bend your knees), and then move your hands forward to return to the original posture.

　　 move two: side lift

  Basic actions

　　 Holding a dumbbell in each hand, step forward about half a meter with the left foot, bend the left leg slightly, and lean forward slightly from the hip. Raise your right arm and stretch it out at the same height as your shoulders. Do not bend your elbows, hold your palms back, and then slowly lower it. Repeat several times and then change hands.

 

　　 Reduce difficulty: Before raising the arm, bend the right elbow slightly, and the arm can bend when raising and lowering.

　　 Increase the difficulty: When you stretch out your arms, press the dumbbells back to stretch your arms straight back. Reverse the steps to lower your arm.

　　 move three: cross lift

  Basic actions

　　 Stand with your feet hip-width apart, hold a dumbbell in each hand and place it on both sides, palms up. Raise the left arm without bending the elbow, and lift the dumbbell from the position of the left hip to the position corresponding to the center of the chest in a diagonal line. Put your left hand back and then raise your right arm, alternately lifting weights.

 

　　 Reduce difficulty: use only one dumbbell. Hold one end of the dumbbell in each hand and place it in front of your thigh. Slowly raise the dumbbell to shoulder height with both hands. Put it down and repeat.

Increase the difficulty: raise both arms at the same time, and join hands in front of the chest. Bend your elbows 90 degrees so that your palms are facing you, then straighten your elbows and raise the dumbbells to the top of your head, with your palms still facing back. Follow the reverse steps to put your hands back in place.