Of course, you cannot say goodbye to excess weight only on your back if you work only with this muscle group. But you can strengthen and tone the muscles of the upper part. And by combining exercises for losing weight with proper nutrition and other types of training, you can make your figure slim and beautiful. Let's figure out how to remove the creases on the back. These exercises are suitable for training women and men.
How to remove fat from the back
The saddest truth about losing weight is that you cannot select a specific point on the body and methodically burn so carefully accumulated deposits. We have to train the whole body completely, and only in this case can the result be visible. All that can be done is to strengthen and tone certain muscles to reduce the attention of others to this problem area. The combination with cardio workouts (running, exercising, in principle, it doesn’t matter what, the main thing is that it suits you and suits you) will give the desired result.
If the back is the most problematic spot on the body, you should start by strengthening it.
In general, the female sex neglects this zone, focusing on other muscle groups and does not really think about how to remove fat from the back of women.
It so happened that looking in the mirror, we see the front of our body. The back is often the last part of the body that girls think of.
However, reinforcing the back is crucial, and not just for aesthetic reasons.
Working on these muscles improves posture. Posture is not only a strong lower back. It is also the upper back and shoulders. A bent back can create a false impression of drooping fat, even if it is not at all.
Back fat exercises
If you focus on training on the back, your posture will improve, you will look slimmer, and most importantly, you can remove fat from the back and make the waist thinner.
Exercise to improve posture number 1 - pull-ups. Many girls experience a fit of fear at this word. Since it is extremely difficult. Do not worry! There are countless movements simulating pull-ups.
Plus, you can still make some elementary movements both at home and in the gym, which will only increase the load you receive, which means the result will come twice as fast.
Pullups: The back consists of a huge variety of muscles. Pulling is a unique exercise that makes all the muscles work as a unit. Of course, this is difficult and some people quit this activity at the initial stage. Do not follow them.
The perfect grip for an excellent pull-up - grip the bar with the palms out. The option of grabbing the palms inward is easier, but here the main burden is on the biceps.
Here are some options to diversify a classic pull-up:
- Negative pull-up - stand on a stand so that the body is at the level of a complete jerk. Very slowly lower the body down in a controlled movement.
- Help mechanisms - in every gym there are assisting units. But they are usually empty, because they look big and scary. They are wonderful helpers, and will help to master the breakthrough, if it’s not possible independently yet. Watch a video of working with them. And then find your coach and make him show the live work of the mechanisms of these specific machines.
- Ropes (TRX) is another great exercise for the upper back between the shoulder blades and the back delta, the largest muscles of the body. All that is needed is the TRX - a rope that is found in most gyms.
2. Training with dumbbells
Dumbbell Exercise: Place one knee on a bench, stand, or table. Take a light dumbbell weighing 1 - 2 kilograms into the arm opposite the knee. Bend back slightly. Bend your elbow up. You should feel tension in your upper back. Do the exercise twelve times and then change your arm.
3. Renegade Cravings
Exercise: Stand in the push-up position. Set your right foot a little to the side. Rest with one hand in a medium-heavy dumbbell - up to three kg, with the other hand take the same shell. Lift the dumbbell up. The elbow should be at the highest possible level. With this exercise, you develop the upper back and deltoid muscle.
4. Exercise boat
Lie on the floor on your stomach. As an option - you can balance on a sports ball. Take a kilogram dumbbell in each hand. Tighten your back and slightly raise your chest. Move your hands up, forming a kind of letter "T", and then "Y", then "I" - the limbs touch the head.
A good exercise for the muscles of the back delta, which plays an important role in building posture. For most people, it is rather weak. Therefore, just starting to perform this exercise, use light and very light weight to create a load.
Push-ups: This basic exercise serves to strengthen the chest exclusively. But this is not entirely true - when done correctly, the back muscles also receive their energy boost. Get into the supporting position. Hands on the floor, slightly wider than shoulders. Leaning toward the surface, you feel your back tense up. Slow down and focus on the moment of decline. Stay in the lower position for three seconds and return upward, straining your chest.
Skipping rope: With a cursory glance, it seems that only shoulders work in this type of exercise. This is far from the case, because the back is also straining! Plus, it’s a great cardio exercise that burns extra weight very well. The main thing is to take this type of load seriously.
7. Exercise machine for the upper back
Exercise machine for the upper back in the form of a bicycle. Do you know that this shell in the gym is almost always empty? This rarely used unit will help to quickly put in order the triceps and back. Beginners can not hold out for more than five minutes. "Riding" the simulator, you will feel why he is the best friend of a strong back.
8. Thrust block to the stomach
Traction simulator: This is the reason why this device is so popular - fast back strengthening is guaranteed. It is based on a simple but very effective exercise in which your back simply cannot help but strengthen. Be sure to find this car in the gym and try to work on it under the strict guidance of a trainer. With the right approach to execution, you should like it.
9. Plyometrics and Cardio
To enhance the effect of training, it is recommended to do plyometric movements after each exercise. The upper back should work as efficiently as the lower. The goal is to use the same muscles, but more dynamically. The same cardio, but for the back.
After any of the above exercises, do a thirty-second discharge:
Raise a five-kilogram gymnastic ball over your head. The back muscles should be tensed. And then throw what is the power of the projectile to the floor. In this case, the strength of the back muscles is used. Be careful - your heart rate may increase. But at the same time, it is an incredibly effective exercise for burning fat.
Do all exercises for fat on the back in three sets of two to three times a week at home or in the gym. Or pick a couple of your favorites and focus on them. And after a while you will not only see the result, you will feel it - a sexy, pumped back, excellent posture. You will stand out from the crowd. And friends will even notice that you have become a couple of centimeters higher.