Thin back will not only make us look thinner, but also make us look younger. Therefore, when we have higher requirements for body, we will also attach great importance to the back. So, how can we achieve the purpose of thinning the back?
1. body fat ratio
The body fat rate means the amount of fat in the whole body. When we are fat, there will be more fat in all parts of the body, including the back, of course, and more fat in the back is the main reason for the thicker back.
Therefore, when your body fat rate is relatively high, the first thing to do to make your back thinner is to reduce fat, and we know that there is no local phenomenon of fat reduction. Therefore, even if back training will consume a certain amount of calories, it may not help you achieve the goal of fat reduction. At this time, what we need to do is to make the heat gap appear. Of course, there are more than one ways to make the heat gap appear, including controlling diet It can increase consumption or both.
However, in terms of health and fat reduction efficiency, the most recommended way to reduce fat is to combine diet with exercise. Specifically, it is to reduce 200-300 calories through diet (the daily calorie intake is 200-300 calories less than the daily energy requirement. For women, the daily energy requirement is about 2000 calories, and for men, about 2700 calories), Then increase the consumption of 200-300 calories by increasing exercise. The advantage of this combination is that you don't have to be too strict in diet, and exercise won't occupy you too much time and energy. For most friends, it's easier to stick to it, and compared with simple diet, exercise can ensure the efficiency of fat reduction.
With the decrease of body fat rate, the fat in all parts of the body will gradually decrease, and the back will become thinner due to the decrease of fat content. So reducing fat is the first step to make your back thinner.
2. correct posture
In addition to the body fat ratio, the reason that affects the thickness of the back is the posture problem, which is often referred to as the chest containing hunchback (or the round shoulder hunchback, or the double shoulder buckle). This posture problem is another reason that causes the back to look thick visually. In short, when your shoulders and back are not in the same plane, the whole person is relatively wide from the side, which will form the illusion of thick back.
Therefore, correcting the bad posture is another key point to make the back thinner. Of course, if you want to correct the posture, you must first get rid of the incorrect habits. For example, if you are in the state of extending your arms forward for a long time, in this case, the chest muscles will be tense and the back muscles will be lengthened. Over time, the bad posture will appear, so you need to pay special attention to it in your daily life; Then it is to carry out shoulder and back training to solve the problem. Through training, we can effectively improve the body posture, so as to make the posture tall and healthy.
3. improve relaxation
In addition to body fat rate and posture problems, back relaxation, especially in the lower back or the back waist, is easy to occur. The reasons are two points: first, if you have a high body fat rate before and do not pay much attention to methods and methods in the process of fat reduction, such as too fast fat reduction, such as ignoring protein intake and related training, then with the decline of body fat rate, relaxation is very easy to occur; Second, as you grow older, if you don't have the experience of fitness, your muscles will lose. Even if you are not fat, your lower back will also have the problem of relaxation. When the back skin loosens, the whole back will lose its tight state. At this time, the back skin will sag due to gravity, which will certainly affect the beauty of the whole back and even the upper body.