How to reduce butterfly arms and wide backs most effective

I believe everyone knows about the butterfly arm. In fact, the butterfly arm is called a fatter arm. There are many ways to reduce the butterfly arm. Some people still understand how to reduce the butterfly arm and wide back. So, how to reduce the butterfly arm and wide back are the most effective? Let’s learn about it together!

How to reduce the butterfly arm

1. Single-arm stretching

This action can exercise the shoulder muscles and triceps, and it can also be used to improve the shoulder muscles and triceps. By the way, exercise the muscles of the chest, abdomen, back, hips, thighs and calf. Press your arms on the pillow placed on the floor, and stretch your legs back to make your body look straight. Extend your right arm to the right, sweep across the floor and lift it up. After a moment of pause, put down your arms and return to the initial position, and try to keep your body straight as far as possible. Lift your arms forward parallel to the floor, then lift them up, and then return to the initial action. After lasting for 30 seconds, change your arms and do it for another 30 seconds. Then take a deep breath Relax 30 seconds.

　　2.Dog style

　　(1) Start by kneeling, support your arms in front of your shoulders, and lift your hips as much as possible.

　　(2) Inhale, close your legs together, straighten your legs, and stretch your arms as much as possible;

　　(3) Exhale, press down your heels and shoulders, keep your back straight, and keep taking 8 deep breaths.

　　3.Dolphin style

　　3.Dolphin style

　　Lying on a yoga mat, open the elbows of both hands and place them on both sides of your body, stretch your legs, tiptoe to the ground, keep the body and hips in a straight line, tighten the waist and abdomen, and insist on The leader’s waist does not collapse, keep 5 breaths in this position.

　　4. Half Moon Style

　　Open the legs and shoulder width, support both hands on the ground, form a bent position, then place the center of gravity of the body on the left foot, lift the right foot upward, flip the right hand upward, form a straight line between the body and the right leg, the left hand and the left foot support the ground, and straighten the right hand upward, maintain 5 breaths in this position.

How to reduce the wide back

　　1. Chest expansion exercise

　　Do you have time to do a large chest expansion exercise, which can adjust the rhythm quickly and slowly. As long as you feel the back The muscles have a sense of heat, which achieves the effect of fat burning.

2. Back-slimming exercise before going to bed

　　Before going to bed at night, do some sit-ups, push-ups, or massage the limbs, waist, back, and abdomen. You can also rub the soles of your feet to reduce ignorant fire, nourish the kidneys and improve eyesight, and relieve fatigue during work for 15 minutes.

3. Cobra style

　　(1) Lying on the ground with your abdomen, stretch your legs together, and stretch your soles upwards. Put your palms on the floor on both sides of your chest, point your fingers together toward the front, and your arms close to both sides of your body; put your forehead on the floor, close your eyes, and relax your whole body. Especially at the lower part of the waist, slowly lift up

（（（） Support your body with both hands, stick your vagina to the ground, and your navel to the ground 3 cm away from the ground. Don’t be too high. Keep it for 10 to 20 seconds. When you return, slowly bend your head forward, slowly lower your upper body, put your forehead on the ground, and relax your lower back muscles.

（（（） Inhale when you lift your upper body, breathe normally when you keep it, and exhale when you return.

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