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マリス｜お米食べて痩せるごはん
マリス｜お米食べて痩せるごはん

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[Thin back in 3 minutes] Easy wall training

65kg ▶ ︎ 60kg Eat rice and lose weight 🍚 @ lebelle.fitness _

Wall exercises to tighten your back beautifully

With this one exercise, you can refresh your armpits, back, and shoulder blades at the same time ✨

[How to do the basic]

Support your body with both elbows on the wall and push your body while stretching your chest. The point is to keep your body straight and push the wall firmly with your elbows.

[Tips to increase the effect]

・ Stabilize the body with the heel as a fulcrum

· Maintain the state where the side is lightly tightened

・ Be careful not to bend your hips

It's easy to do anywhere, so it's easy to incorporate into your daily habits.

Let's continue within a reasonable range!

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[Gym to maximize the attractiveness of women's appearance]

・ Achieved an average of -5kg in 2 months while eating white rice

· Diet guidance that is effective even in the 40s and 50s who are hard to lose weight

· Make a beautiful constriction line

・ Get an attractive butt that has risen sharply

　

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Receiving experience training!

Hakodate Personal Gym River

Details from profile ▶ lebelle.fitness _

　

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# muscle _ training The diet

home training

Hakodate Liber Hakodate Personal Gym

2025/8/17 Edited to

... Read more「背中の肉を落としたい」と思っても、背中って自分で見えにくいし、腕や腰に力が逃げて“効いてる感”が出にくいですよね。私が変わったのは、壁を使った筋トレでフォームが安定して、背中（特に肩甲骨まわり）にしっかり刺激が入るようになってからでした。ここでは、記事の壁トレをもっと“背中痩せ”に直結させるための追加ポイントをまとめます。 まず意識したいのは「背中のハミ肉＝脇の下〜肩甲骨の外側〜背中上部」に乗りやすいこと。壁トレ中は、腕で押すというより“肘で壁を押して肩甲骨を動かす”イメージにすると背中の肉に効きやすいです。胸を張りつつ、首をすくめない（肩を耳に近づけない）のがコツ。首が詰まる感じがしたら、力が肩に逃げています。 回数の目安は「2セット15回から」。ただ、回数よりも動作の質が大事で、1回ごとに肩甲骨が寄る→戻るのリズムを丁寧に。反動で速くやるより、押し出すとき1秒・戻すとき2秒くらいでゆっくりやると、基礎代謝UPにつながる“使ってる感”が出やすかったです。最後の3回がきつい強度がベスト。 効かせるためのチェックも置いておきます。 ・腰が反っていない？（お腹を軽く締めて、体は一直線） ・脇が開きすぎていない？（脇を軽く締めると背中に入りやすい） ・踵を支点にできてる？（足裏がフラつくと腕頼みになります） 「背中痩せる方法」としては、壁トレを週3〜5回＋日常で肩甲骨を動かす習慣が相性良かったです。例えば、デスクワーク中に1時間に1回、肩を後ろに回して肩甲骨を寄せるだけでも背中が固まりにくくなります。 最後に、背中の贅肉は体脂肪も関係するので、食事は極端に減らさず継続しやすい形で。私はお米を抜かずに、たんぱく質（魚・肉・卵・大豆）を毎食足して、壁トレを“ほぼ毎日”短時間で続けたのが習慣化のポイントでした。まずは2セット15回、できる日だけでも始めてみてください。

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