How to Lose Back Fat Using Different Methods

A beautiful body plays a huge role not only in terms of aesthetics, but also self-confidence. Let's take a look at how to lose fat from the back, which exercises are most effective, and nutritional advice for such a problem.

Why do folds appear on the back

Excess weight is, in 80% of complaints, the cause of an unhealthy lifestyle: little activity, unhealthy diet, sedentary work, etc. The back is one of the most problematic areas of the body, because in most cases, she does not receive the necessary physical activity on the muscles.

Just as fat accumulates around your waist, it can also build up on your back. Side folds begin to appear, roundness around the bra and bolsters on the lower back (especially with an apple-type figure). It doesn't make any girl attractive. If liposuction is not an option for you, then you need to adjust your diet first, and then focus on exercise.

Nutritional advice on nutrition for weight loss of the back:

Instead of buying expensive goji berries and other drugs, simply reduce the amount of fat in your daily food;
Avoid starchy foods and light carbohydrates (sweets, ice cream, soda);
Completely exclude smoked and fried foods from the diet;
Eat as much fresh greens, vegetables and fruits as possible per day. This is possible at any time of the year;
Drink at least one and a half liters of water per day - the liquid will help flush out excess fats and cholesterol from the body.

Video: upper back workout
Video

Exercises to remove fat from the back

The most effective exercise is bodybuilding, but not everyone is fit for fitness and health. We offer an easier set of effective aerobic exercises that will help you quickly remove fat from the waist, abdomen and back. Before starting training, you need to draw up a clear plan, otherwise the result will be a little delayed:

You need to do 5 workouts per week, the average time they should take is from 150 to 300 minutes. Yes, a lot, but quickly - in a month the back will tighten and the muscle relief will appear;
In addition to regular physical activity, take some extra time. Cycling, running, boxing, swimming works well;
Massage the fat folds twice a week. Here, a massage with a simple medical glass or silicone jar will become an indispensable assistant. If you do not have one, then at least actively wipe the problem area with a massage sponge in the shower made of tough natural materials;
The house is not only a haven for body and soul, but also a great free gym. A gorgeous workout of arms and shoulders is washing windows, even once a week, such exercises will help you tighten body fat. The same goes for ironing, mopping the floor.

At home, remove excess fat in the area of the shoulder blades, arms and back and simple pushups... You need to lie parallel to the floor, transfer the weight to your hands. Now you need to go down all the way. Linger a little in this position, then return to the starting position. Repeat 12 - 20 times depending on your preparation. Make sure that a straight line is formed from the neck to the lower back.

If you find it difficult to perform classic push-ups, then you can simplify them a little. Get on your knees, lower your body to the floor, lean on your hands. Now lift your upper body on your hands, repeat 20-25 times. Keep your knees on the floor.

Then you can start row with your hands... Rowing is a great way to release tension from your arms after push-ups. Swing actively clockwise and counterclockwise (in turn) for 3-5 minutes.

Fitball Is a great homemade way to remove subcutaneous fat in any area of the body. You need to put the ball and lie face down on it. After that, reach with your socks to the floor, legs together, arms hanging freely. From this position, try to lift your upper body. The exercise should be done slowly, lingering a little at each point. It is quite difficult, but you need to repeat it at least 12 times, do two approaches.

Photo - Fitball against back fat

The good old will help to remove excess weight mill... To do this, you need to stand in the starting position, feet shoulder-width apart, hands free. Now, simultaneously with the bends, you need to make circular movements with your hands, repeat for a minute.

Photo - Exercise mill

For this exercise, you will need light dumbbells, at least half a kilogram in weight each. Take them in your hands, stand in a position with feet shoulder-width apart, and then lift the dumbbells to the ceiling. Repeat 15-20 times, do two sets.

Another option using dumbbells- Get on your knees, rest one hand on the floor, and take a dumbbell with the other. Then raise your hand from the dumbbells up so that a right angle forms between the back and the hand, repeat 10-12 times on each hand. This method will not only help pump up the back, but also give a forum to the biceps, improve the condition of the chest.

A good way to lose fat from your back is expander exercises... There are two options for using this simulator: stretch between the hands as in the photo or fasten it to the bed, take the support with your feet and pull the elastic band towards you. Repeat 20 to 25 times, two sets.

Photo - Exercises with an expander

In a short time, you can pump up your abdominal muscles and remove folds from the back with a simple exercise: lie on the floor, face down. Now you need to raise your torso to the maximum height that you can only. Hold the body in this position for a few seconds, repeat 10 times. Preferably with multiple approaches.

In addition to the listed complex, we also advise you jump rope Is a great way to quickly tone your muscles and cheer yourself up. For the result alone, you need to jump for at least 3 minutes.

Photo - Exercise for the back

Other ways remove fat from the shoulder blades and lower back:

Use seaweed wraps;
Walk a lot, you need to walk at a fast pace from 2 to 5 kilometers a day to achieve our goal;
Sign up for a dance, at any age such a workout will help you tighten your skin and body, remove cellulite and develop stretching;
In the shower, use anti-cellulite scrubs and oils - they will speed up the process of resorption of fat folds.

All classes must be regular, otherwise there will be no effect. Write in reviews your recommendations on how you were able to remove fat from your back.