Fat deposits are far from always evenly distributed over the human body, there are areas in which fat accumulates in large quantities and more quickly. Usually this is the stomach, sides, buttocks and hips, but often the back becomes the most problematic area, on which completely unattractive folds form. This is very visible under clothes, the folds are clearly distinguished and negatively affect the appearance. It is possible to fight back fat, and this is done as with the help of standard methods and using specialized exercises and tools.
Why excess fat is deposited on the back: reasons
Watching from some (or from myself) fat folds on the back, the question involuntarily arises - how do they appear and why is fat deposited in this particular zone? It is worth noting that such an accumulation of deposits is one of the signs of obesity, and this is not observed in thin people. This area suffers the most during sedentary work, since in such a situation the back becomes the most vulnerable area due to the lack of a normal load on this area. Such deposits look like folds - "wings" on the sides, on the lower back, under the arms. In women, ugly rollers often form when fastening a bra.
The causes of any obesity can be the following factors and their various combinations:
- lack of sufficient physical activity;
- not proper nutrition, replete with sweets, pastries, fatty and fried foods;
- incorrectly built diet and drink;
- violations of normal metabolism in the body;
- hormonal disruptions (often back fat appears in women during menopause);
- severe and frequent stressful conditions.
Deposits can form in different volumes on different areas body, for some, folds on the back are formed first of all, and for someone only after strong increase areas of the abdomen and thighs are individual characteristics distribution of adipose tissue. Sometimes there may be sagging skin on the back - this often occurs after strong weight loss. When stretched skin is simply not able to recover on its own.
Diet will help you lose weight and remove fat deposits
In order for fat to actively leave, some physical activity simply not enough. By pumping muscles, but not adjusting your lifestyle and nutrition, you can come to an even greater increase in volume due to growth. muscle mass. To prevent this from happening, be sure to follow a healthy diet. Strict systems will not work here, you should not arrange too much stress for the body.
An excellent solution would be a low-carb diet, which involves cutting down on carbohydrates consumed and eating them only in the morning. Allowed carbohydrate sources include whole grain bread and pasta, bran, and fiber. You need to eat in small portions, 5 times a day, while excluding all foods harmful to the body, including fatty, smoked, fried, flour, etc. The last meal should be made no later than two hours before bedtime, and consist of proteins .
Cardio at home will make the waist graceful
Any good workout should include a block of cardio loads, it is these exercises that contribute, while strength exercises are necessary to tone the muscles. Only in combination can you achieve toned body and beautiful relief. In the group of cardio loads, you can include everything that involves active and intense exercises that force the whole body to constantly work and breathe correctly, deeply. For the back, in the first place, ordinary jumping rope will be useful. In addition to the fight against fat, such an exercise is good for uplifting, which is far from important when losing weight. For a good result, you need to jump every day for at least three minutes, gradually increasing this interval.
Another effective method- this is running, and you can implement it both on fresh air, and on a treadmill in the gym or at home. In the second case, it is better to give preference to mechanical track models, since you will have to make more effort to move, and this is useful. A good cardio-type load would be dance training (for example, Zumba, which is popular today) and swimming in the pool.
How to remove fat sweets with exercise
Getting a good result in losing weight is a long and hard complex work, which involves the use of several mandatory approaches at once, including, of course, targeted exercises necessary to work out the muscles of the back and waist zone. For this, the following exercises are perfect, which can be successfully performed at home:
- classic push-ups from the floor perfectly work out the arms and shoulder blades. To get a good result, while lowering a straight body, you need to linger in such a tense position for a few seconds, and only then rise. If this is too difficult to implement, then for a start you can keep the body not on toes, but on your knees;
- fitball exercises. The most effective exercise for working out the back is the following: you need to lie on the ball approximately in the middle of your body, touch the floor with your toes, and face with top lower the body. With your hands behind your head, from this position you need to raise your body, lingering at the highest point. This is a difficult exercise, but very effective. It must be completed at least 10 times;
- the familiar mill - legs shoulder-width apart, the body is tilted forward, straightened in different sides hands need to alternately touch the opposite foot. The recommended run time is one minute;
- exercise for stretching the back with an expander. You need to stand straight, place your feet shoulder-width apart, and fix one side of the expander with your feet. The second part is in the hands, and in this position you need to carefully lean forward while inhaling, and as you exhale, return to the starting position. You should try not to round your back, this will reduce the load. The number of repetitions is 20, several series can be done;
twisting turns of the body alternately to the right and left; - yoga exercise called locust. You need to sit on the floor face down, straighten your arms along the torso and legs. It is necessary to simultaneously raise both the legs and the front of the body as high as possible, and linger in this position for as long as possible.
Video workout from fat on the back under the shoulder blade
This video demonstrates specialized exercises for the arms and upper back, which will help overcome fat deposits in the area of the shoulder blades. Just 10 minutes - and you will have the most valuable knowledge to deal with the problem.
Video: remove cellulite from the back, shoulders and arms
To cope with fat deposits on the back and in the upper body in particular, and at the same time work out the legs, we recommend watching this video. A short master class is full of information about the most effective exercises which will allow you to quickly get in shape.
How to work out in the gym to burn fat
For those who are going to the gym, it is important to understand that just coming there and trying all the simulators is not worth it. The training program should be built correctly, taking into account all the problem areas that should be worked out in the first place. To do this, it is recommended to order the development of such a program from a professional, or sign up not just for training, but for training with a trainer.
The most effective exercises to fight back fat are:
- pull-ups;
- exercises with dumbbells. For example, - put one knee on a bench, take a dumbbell in the opposite hand and raise it with bending the elbow up - in this position, the area of the shoulder blades should be well worked out;
- renegade pull. For execution this exercise you need to sit in the standard position for push-ups. The right leg is set aside a little to the side, with the left hand they rest against the dumbbell, and with the right they take a device of the same weight. The dumbbell must be lifted up with elbow flexion to the maximum level. This method gives an extensive load and allows you to work out the back pointwise;
- pull of the block to the stomach.
Do not bypass the cardio room, you can safely visit the simulators, the benefits of which have already been described above.
Massage will help burn fat on the back near the armpits
Massage for weight loss is extremely important to achieve noticeable results from training. Such procedures allow you to increase blood flow in the problem area, stimulate the outflow of excess fluid and improve skin condition. In combination with warming type wraps, this is simply an indispensable method. Anti-cellulite, lymphatic drainage or vacuum massage can be performed in every good massage parlor, the main thing is that a specialist implements the procedure - this way you can minimize any harmful consequences.
At home, you can make an independent massage with the help of a roller track massager. It must be placed on the desired area of the back (you can also process the neck area) and make stretching movements in both directions alternately. It's not only easy, but also enjoyable.
Swimming will remove fat from the lower and upper back
Swimming in general has a positive effect on the body, even if a person does not have a goal to lose weight. In any case, such an occupation will lead to waste a large number calories, activation of metabolic processes on the load on the muscles. If you use the pool as one of the ways to remove fat folds from the back, then the goal will be achieved without a doubt.
The swimmer experiences a significant load on the back, which allows you to quickly tone the muscles and acquire a beautiful relief. This method has a huge advantage over other physical activities: water evenly distributes the load on the entire spine, which allows even those people who have a significant excess weight relating to contraindications for other sports. And due to the effect of the so-called hydroweightlessness, doing exercises in water will be easier. To get a good and quick result, you need to practice in the pool for an hour and a half at least a couple of times a week.
With insufficient physical activity on the muscles of the back and excess nutrition, leading to obesity, fat folds form on the back. Depending on the physique, they can be located mainly in the upper or lower back, and with severe obesity, fat folds are distributed throughout the back. Often, body fat is accompanied by pain in the spine and problems with posture.
How to remove fat from the back: ways
There are the following factors that provoke the accumulation of body fat in the back:
- Hereditary or constitutional predisposition;
- Insufficient physical activity on the body, a sedentary lifestyle;
- Eating disorders, overeating, unbalanced nutrition;
- Stressful situations that provoke an uncontrolled increase in appetite;
- Destructive changes in posture due to prolonged exposure to incorrect postures and positions;
- Various endocrine disorders or hormonal disruptions.
Therefore, in order to correctly understand how to remove fat from the back, it is necessary to determine the main reason or a set of reasons that provoked the accumulation of body fat in this particular area. To begin with, you should undergo an in-depth therapeutic examination, and based on its results, determine how to remove fat from the back as efficiently and with health benefits as possible.
The choice of how to remove fat from the back depends on age, physical condition and recommendations of specialists. Conventionally, two ways can be distinguished:
- Radical surgical - liposuction, which allows you to remove a large amount of body fat from the back;
- Conservative - involves the rejection of bad habits and lifestyle changes, increased physical activity, exercise, diet, and fat-burning drugs and remedies.
Liposuction
Almost every plastic surgery clinic today offers a liposuction procedure in the back area. This method allows you to remove significant amounts of adipose tissue by liquefying it, followed by suction. Liposuction is a rather expensive operation, which is performed under general anesthesia and involves a long postoperative rehabilitation period. The main thing is that there is no guarantee that, having returned to your usual way of life, you will not gain your previous weight, and the fat folds on your back will not recover. This is an extreme measure, and you should resort to it only when you are finally convinced that massage, diets and physical activity did not give any effect.
Remove fat from the back: exercises
In order to get rid of excess wrinkles on the back, physical activity is needed that will strengthen the muscles of the back, give them tone, increase the processing of calories in the body and correct posture. For this, the following classes are recommended:
- Daily gymnastics complex;
- Swimming;
- Yoga;
- Calanetics;
- Pilates;
- Daily walks and climbing stairs on foot;
- Classes in the gym.
It must be remembered that in order to remove fat from the back, exercises should be performed often, but with a small load. This will avoid undue pressure on the spine, which is already overweight, and reduce the risk of back injury. It is advisable to conduct all classes under the guidance of experienced instructors so that, under their supervision, you do not cause irreparable harm to your health with one wrong move.
At home, you can perform the following simple complex to remove fat from your back. These exercises should be included in the daily morning exercises or run separately:
- Standing on all fours, knees and hands shoulder-width apart, simultaneously straighten right leg and left hand, bending in the back. We do 8-10 times for each side;
- Sitting on the floor, focusing on straight arms from behind, tear off the buttocks from the floor, lifting them up, tilt our head back, fix the position for a couple of seconds. We do 8-10 times;
- Sitting on a chair, we tilt the body forward at an angle of 45 degrees, feet firmly pressed to the floor. We take dumbbells (weights) weighing up to one kilogram in our hands and bend our elbows, pulling them back, trying to bring the shoulder blades together. We do 8-10 times, but at the beginning, if it’s hard, you can reduce the number of repetitions;
- Lying on the floor, arms extended forward, legs straight, we perform raising straight arms and at the same time the upper body with a mandatory fixation of the position for 10 seconds. It is possible to use weighting agents or a gymnastic stick. We do 8-10 times;
- Standing on all fours, knees and arms at a right angle, we bend our back forward and backward, like a cat, fixing the extreme positions for 10 seconds. We do 8-10 times.
Having decided to make your back even, beautiful, without ugly fat folds, you should tune in to long hard work and limit yourself in many ways, changing your favorite habits. But if you carefully follow all the recommendations, the reward will be a wonderful regal posture with an ideal back and excellent health.
Just as fat settles around the waist, it is deposited on the back and other parts of the body.
Fat on the back makes the skin flabby and forms unwanted accumulations, similar to a kind of "swimming circle".
The lazy, but wealthy, can do liposuction, the most stubborn will choose the right diet and exercise system.
The desire to be fit and self-confidence can move mountains. Therefore, do not despair, because all you need is to review your diet and add physical activity.
How to lose weight?
Instead of resorting to expensive and potentially dangerous fat loss treatments, adjust your diet and engage in active training, and the result will not be long in coming.
It is very difficult to remove fat deposits on a certain part of the body. Targeted strength exercises on the lower back can reduce them and improve appearance generally.
They will help you become more flexible and reduce back pain. Check with your doctor before starting a workout or diet, especially if you have a chronic medical condition or food intolerance.
A set of exercises that will help you in the fight against back fat
1. Starting position: lie face down on the mat with your hands at your sides.
Raise your head and upper back off the floor, keeping your lower back in the starting position. Hold this position for 3-7 seconds and lower your head and upper body back onto the mat. Repeat 5 times.
2. Starting Position: Lie face down on the mat and extend both arms in a V-shape above your head. Spread your feet shoulder-width apart on the floor in a small V-shape.
Raise your head, both arms and both legs slightly off the floor, transferring the weight to the stomach. Hold this position for a few seconds and lower yourself back to the floor. Repeat several times
3. Starting position: lie down on the mat, legs and arms are straight.
Raise right hand and left foot off the floor. Hold this position for a few seconds. Get back down on the mat. Repeat the same on the other side.
4. Starting position: lie face down on the ball with both feet on the floor, touching it with your stomach. Place both hands on the back of your head.
Raise your upper body without moving your legs, keeping your back straight. Don't bend it too hard. Return to starting position. Repeat several times.
Dinner: a serving of cottage cheese.
Option number 3
Breakfast: an omelet from one yolk and two proteins, fruit salad, green tea.
Lunch: stewed fish with grits, vinaigrette.
Snack: 1 glass of kefir with fruit.
Dinner: steamed chicken with vegetables.
Option number 4
Breakfast: oatmeal with milk and fruits, herbal tea.
Lunch: fish stew with buckwheat porridge, vegetable salad.
Afternoon snack: fruit salad, tea.
Dinner: fish stew with a side dish of fresh vegetables.
Weight loss rules
In pursuit of slim figure all means are good. We take pills, starve, work out to exhaustion, eat only protein, come up with a million ways and techniques.
To always be in shape and stock up on a charge of vivacity and Have a good mood, you should remember a few rules and follow them throughout your life.
Step 1
Cardio is one of the most effective means with weight loss. Aerobic exercise helps burn calories while reducing body fat.
Start with 10-15 minutes of aerobic exercise per day and gradually increase the duration as your cardiovascular endurance increases.
Brisk walking and cycling are good option for cardio. You can also use video tutorials or just walking up and down the stairs.
Cardio boosts metabolism and burns fat throughout the body. To focus on your back, choose rowing, boxing or an elliptical trainer
Step 2
Strength training plays an important role in building muscle and losing body fat. Perform the complex power loads targeting the arms, legs, hips, chest, abs, shoulders and back at least twice a week.
The exercise system stimulates the growth of muscle mass and increases metabolism, allowing you to optimize the process of calorie loss. In addition, the introduction of training in everyday life forms and strengthens muscles, becoming the first step towards a beautiful figure.
Step 3
Include exercises such as barbell rows or dumbbell raises, pull-ups, or stretches in your strength training. Gradually increase the load to two to three sets of eight to twelve repetitions of each exercise.
Step 4
Healthy eating will always help you lose weight. "Consume fewer calories than you expend" - this law is the cornerstone of the science of losing weight. A 500 calorie deficit each day can lead to weight loss of 1-2 kg per week.
To normalize digestion, the functioning of internal organs and good mood, it is recommended to limit products with high content sugar, cholesterol, and saturated trans fats while increasing the amount of lean protein, whole grains, fruits, vegetables, and low-fat dairy products in the diet.
Read product labels and compare content nutrients to make a healthy choice in favor of a slim figure.
Useful video
Here are useful exercises for the back:
Fitness trainer, group exercise instructor, nutritionist
Conducts general consultations on nutrition, selection of a diet for pregnant women, weight correction, selection of nutrition for exhaustion, selection of nutrition for obesity, selection of an individual diet and therapeutic nutrition. He also specializes in modern methods of functional testing in sports; athlete recovery.
Our body is a unique creation of nature. It is our ally and unmistakably points out the existing problems without words. Impartially examine your figure, standing behind the mirror, and check if you have cellulite on your back and lower back.
It's simple: stand straight, bring your hand back to the side, grab the crease. If it exceeds 1.5-2 cm in thickness, you are the owner of a fat depot, and not just lazy muscles in this particular place. Do not rush to give up without a fight, complex and hide your back in overalls. Let's take a look at the causes of back fat together and outline ways to solve the problem.
Why is fat deposited on the back in women?
There may be several reasons for this. The appearance of hated folds can be caused by one of them, or by a combination of several factors at the same time. But for now, let's look at them separately and find out how to deal with this enemy, who treacherously crept up behind.
1. Hormonal failures
The levels of various hormones directly affect how our body distributes fat.
For example, cortisol released into the blood during stress contributes to the accumulation of fat deposits in the abdomen and sides, adrenaline in the buttocks, insulin resistance leads to excessive thigh volume.
But the flaccid muscles and folds of the back - The “merit” of the thyroid hormone thyroxine (T4), or rather, this is how its deficiency is visibly manifested. In this case, a sagging back threatens not only dense people, but also thin people - after all, the problem here lies not at all in body weight.
Separately, it is worth mentioning a special category of women, called hormone-resistant in medicine. It includes young mothers. In this case, nature itself provides for the formation of excess nutrients and the deposition of reserve resources in the form of fat for the full bearing and feeding of the child. However, after the birth of the baby, after a short time, everything returns to its usual track, and you can take care of yourself.
2. Breast augmentation during pregnancy and lactation
During pregnancy and lactation, breast tissue develops rapidly, and it increases significantly in size. Women's breasts, especially large sizes, also increases and . This is the reason.
In both cases, this is reflected in the upper back and. Fat accumulates and forms a ring around the chest.
To check if this is your case, you can do this: stand with your back to the mirror, raise your chest with your hands. If the folds that were located below the shoulder blades, but above the waist, smoothed out, their cause is an increase in the mammary gland.
3. Sedentary lifestyle
Working with papers or at a computer only seems easy in appearance - it’s not like digging a ditch. In fact, everything is different. For example, there is such a scientific fact: when a driver drives down the street in a city, he spends 60% of his attention, but working at a computer, for example, a layout operator or proofreader requires 100% concentration. Time for such work flies by imperceptibly. But why do folds of fat appear on the back?
Sitting in one position for many hours day after day leads to the fact that some muscles are in constant overstrain, while others are inactive. Stagnation leads to their weakening, flaccid muscles become vulnerable to problems, and this is where fat is formed. And its accumulation is also inevitable due to the lack of a proper diet and endless office snacks of coffee and cookies.
5. Age and body features
If you are losing weight, and the folds in the back area and sagging sides in the lumbar region still remain in place and for some reason the fat does not go away, there may be two reasons for this: this the genetic structure of your skeleton, a feature of your constitution is a shortened torso or your age tends to be Balzac.
But there is no need to despair here either. You just need to make a little more effort - and everything is achievable.
Pay attention to gymnastics! There are special gymnastic loads aimed specifically at working out the back. For example, exercise , and . When performing them, all groups of back muscles will definitely be tightened.
4 methods for removing cellulite from the problem area
The best effect will be given not by something separate, but by a set of measures.
1. Diet and frequency of nutrition
The reduction in calorie intake should occur mainly due to carbohydrates - flour and sweet. Tea and coffee are better without sugar. And it is better to replace these drinks with ordinary water. Refuse or at least reduce the consumption of sweet soda, pasta, potatoes, salt, marinades, smoked and fried foods. Fish, vegetables, lean meat, cereals, dairy products - this is your desired diet.
It is better to eat food in small portions 6 times a day, dinner - 3-4 hours before bedtime. At night, if you really want to eat, - kefir or herbal tea.
Important! Don't confuse diet with fasting. Your task is not to die of hunger, but to enable the body to consume exactly as much as it needs - without excesses and overloads.
2. Massage
There are special massage techniques that strengthen the back muscles and relieve them of excess fat. If the case is not running, one course is enough to bring your back into the desired tone.
You can also do self-massage by rolling on the floor, lying on the rug - 10-20 repetitions daily.
For a better understanding, watch the video:
Carefully! Unprofessional manipulations with the back can have the most dangerous and unpredictable consequences. Trust only an experienced and proven massage therapist.
3. Exercise
They can be diverse, you can do both at home and in the gym with a trainer. The latter is preferable. Tell the instructor about your problems, he will see a lot himself. As a result, you will get a thoughtful and effective complex.
Fat is removed from the back:
- Swimming. Strengthening the muscles of the back without stress for the spine and joints.
- Running and walking. Your desire and comfortable shoes are two conditions for losing weight and strengthening not only the back, but the whole body.
- Cardio. Any where the back is involved. For example, a rowing machine, various exercises with elastic bands.
- Pilates. In this type of gymnastics, there are a lot of exercises that will relieve pain and fatigue of the back muscles, and eventually strengthen them.
- athletic exercises. This includes training with various weights. We advise you to familiarize yourself with
- Dynamic workouts with other equipment. Here, by the way, they are suitable either for the spinal muscles.
- Hanging on the horizontal bar. Stretching the spine is especially important in cases of sedentary work and constitutional features.
Or you can use the following complex on the video:
Note! Recipe for success - correct execution exercise and exercise frequency.
4. Correct posture
Try to keep your back straight, do not forget about it. It is better to lean on the back of a chair or even sometimes wear a special corset than to sit bent over in half. During the day, find time for small breaks and do gymnastics - do not let the muscles weaken.
Fat deposits not only make us sadly turn away from the mirror. It is also a dangerous signal. Burdened with excess weight and devoid of muscle tone - a colossal load on the spine.
Its consequences are the displacement of the vertebral discs, the widow's hump in the region of the 7th cervical vertebra, excruciating pain in the spine, hernia and infringement, and deformation of the internal organs. To prevent this, let's fight back fat with everyone accessible ways. After all, a back without folds is an indicator not only of beauty and grace, but also of health.
Beautiful body is of great importance not only in terms of aesthetics, but also self-confidence. Consider how to remove fat from the back, what exercises are the most effective, as well as nutrition tips for such a problem.
Why do wrinkles appear on the back
Excess weight is in 80% of complaints, the reason for the wrong lifestyle: little activity, poor 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 load on the muscles.
Just as fat settles around your waist, it can also settle on your back. Side folds begin to appear, roundness around the bra and ridges 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.
Tips from nutritionists nutrition for weight loss back:
- Instead of buying expensive goji berries and other drugs, just reduce the amount of fat in your daily diet;
- Avoid flour and light carbohydrates (sweets, ice cream, soda);
- Completely exclude smoked meats and fried foods from the diet;
- Eat as many fresh herbs, 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 a day - the liquid will help flush out excess fats and cholesterol from the body.
Video: upper back workout
Exercises to get rid of back fat
Bodybuilding offers the most effective physical exercises, but it is not suitable for everyone in terms of fitness level and health status. We offer an easier complex of effective aerobic exercises that will help you quickly lose 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 relief of the muscles will appear;
- In addition to regular physical activity, devote enough time to extra. Works well for cycling, running, boxing, swimming;
- Twice a week you need to massage the fat folds. Here indispensable assistant massage will become a simple medical glass or silicone jar. If you do not have one, then at least actively wipe the problem area with a massage washcloth in the shower made of hard natural materials;
- A house is not only a haven for the soul and body, but also an excellent free gym. A chic arm and shoulder workout is window washing, even once a week such exercises will help you tighten body fat. The same applies to 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 all the way down. Hold this position for a bit, 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 waist.
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 raise your upper body on your hands, repeat 20-25 times. Make sure that your knees do not come off the floor.
After that you can start row with your hands. Rowing is great way relieve tension from the hands after push-ups. Actively swing clockwise and counter-clockwise (in turn) for 3-5 minutes.
Fitball- a great home method put away subcutaneous fat in any area of the body. You need to put the ball and lie face down on it. After socks, reach the floor, legs together, arms hang freely. From this position, try to lift your upper body. 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 sets.
Photo - Fitball against back fat Good old fashioned way to help lose weight mill. To do this, you need to stand in the starting position with your feet shoulder-width apart, hands free. Now, simultaneously with the inclinations, 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 each. Take them in your hands, stand in a position with your feet shoulder-width apart, and then raise the dumbbells to the ceiling. Repeat 15-20 times, do two sets.
Another option use of dumbbells- kneel down, rest one hand on the floor, and take a dumbbell in the other. Then raise your hand from the dumbbells up so that a right angle forms between your back and arm, repeat 10-12 times on each arm. This method will not only help to pump up the back, but also give a forum to the biceps, improve the condition of the chest.
A good way to remove fat from the back is expander exercises. There are two options for using this simulator: stretch between your hands as in the photo or fasten it to the bed, take emphasis 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 the abdominal muscles and remove wrinkles from the back with a simple exercise: lie on the floor, face down. Now you need to raise the body to the maximum height that you are only capable of. 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- This wonderful way quickly tone your muscles and lift your spirits. Only for the result 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:
- Make 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 dancing, at any age such training 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 the reviews your recommendations on how you were able to remove fat from your back.
