The reasons why folds appear in the back area, how to eliminate them with the help of a balanced diet, various physical exercises with dumbbells, a gymnastic stick. Back folds are an aesthetic defect that often occurs in overweight women. They concentrate on rollers, protrude from under the bra, and prevent open or tight clothing from being worn. This problem can be eliminated by a set of different measures.
Why did folds appear on the back
The folds on the back, as a rule, rarely appear separately, without increasing the total body weight. There are many reasons for the various aesthetic deficiencies associated with body fat. However, all of them can be combined into one group called "wrong way of life." An improper lifestyle means an unbalanced diet, physical inactivity, sedentary work, bad habits, and so on. Sedentary work promotes the deposition of fat on the back and sides. At the same time, the muscles are little involved, and the back quickly becomes a place where the "energy resource" is deposited. Just as fat “settles” on the waist, it forms on the back. This is how side folds appear, roundness under the bra, rollers on the lower back. They are especially pronounced if the type of figure is "apple". Excess fat on the back can add 1-2 sizes of clothes to a woman. In addition, the abundance of fat in the upper back often leads to the formation of bolsters in and around the neck. The folds on the back are also insidious in that they take years to form and it is usually difficult to notice that the process has begun, because we rarely see ourselves from behind. It is worth noting that when a person begins to lose weight, fat deposits leave primarily from the back. True, it is necessary to lose weight correctly, combining diet and exercise.
Features of getting rid of fat folds on the back
To effectively get rid of folds of fat in the back area, it is necessary to combine two methods at the same time: dietary changes and special exercises. Diet is necessary in order to eliminate excess subcutaneous fat, and physical activity helps to form muscle tissue in places where there were folds.
How to remove wrinkles in your back with proper nutrition
First of all, it is necessary to reduce the calorie content of the diet. And this should be done at the expense of carbohydrates. It is their number that should be reduced in the menu. Any sweets should be excluded. They provoke the release of insulin by the pancreas in response to glucose intake. Insulin instructs the body to convert carbohydrates into subcutaneous fat. Therefore, from the point of view of fat accumulation, it is healthier to eat a piece of bacon than a piece of candy. Get into the habit of drinking sugar-free tea. Also, reduce the number of potato and pasta dishes on the menu. But there is no need to reduce the amount of meat and fish. It is necessary to choose low-fat varieties of these products and combine them with healthy dietary side dishes - buckwheat, rice porridge, vegetables.
It should be understood the difference between a diet aimed at losing weight and fasting. Avoid depleting your body, especially if you combine diet with exercise. It is important to get all the necessary supply of nutrients every day. A correct diet should not cause discomfort. To get rid of excess body fat, you can stick to the basics of a low-carb diet. It is considered the least strict and does not provide for fasting and too strict restrictions. Fat with such a diet goes away quickly enough. It is necessary to minimize the amount of carbohydrates in the diet, leaving only a few complex carbohydrates, which are recommended to be consumed in the morning. Such elements are rich in buckwheat, oatmeal, rice porridge, bran bread, wheat bran, fiber. The amount of protein and fat need not be reduced. On a low-carb diet, late dinners are acceptable as long as they are high in protein. These meals will not interfere with fat burning, but will help build muscle mass.
Also, make it a rule to eat dairy products. They are high in protein and help to optimize the digestive system. Try to eat fractionally - in small portions and 5-6 times a day.
How to remove fat folds on the back with basic exercises
The most effective exercise for eliminating body fat is offered by bodybuilding. However, it is not suitable for every woman in terms of health and level of initial physical fitness. Therefore, it is recommended that you start with basic aerobic exercise that you can do at home. Before you start training, you need to make a plan and schedule. Otherwise, the result may be delayed. It is optimal to arrange five workouts weekly. Their average duration is 15-30 minutes. After a month of such intense exercises, the back will become more toned and more prominent. At home, you can carry out such a set of exercises:
- Pushups … They will help eliminate fat in the area of the shoulder blades, back, arms. To perform, you need to lie parallel to the floor with an emphasis on your hands. We go down all the way, linger a little in this position and return to the original position. We repeat the exercise 12 to 20 times, depending on our physical readiness. In this case, it is important to ensure that the back from the neck to the lower back is straight.
- Simplified push-ups … If your physical condition does not allow you to perform classic push-ups, then you can simplify the howl task. To do this, we kneel and lean on our hands. We go down to the floor and raise the top of the body on our hands. We repeat 20-25 times in one approach. Make sure that your knees do not come off the floor surface.
- Rowing … A good way to relieve tension from your hands after push-ups. We actively wave our hands clockwise and in the opposite direction alternately for 3-5 minutes.
- Body rotation … With this exercise, the back muscles and the press are included in the work. To do it is simple: it is necessary to rotate the body with a large amplitude, standing on equal legs, apart shoulder-width apart.
- "Boat" … This exercise is known even to babies, and it is quite effective in eliminating wrinkles in the back. We lie down on our stomach and stretch our arms forward. We bend, throwing our head back and raising our arms and legs up as high as possible. We fix ourselves at the highest point for a few seconds. We relax the muscles and return to the starting position. It is recommended to do up to 10 repetitions.
- "Diagonal" … We lie down on our stomach and stretch our straightened arms forward. We spread our legs shoulder-width apart. At the same time, we raise the right arm and left leg and linger in this position for a few seconds until the feeling of tension in the lower back. We lower the limbs. We perform several repetitions on each side.
When doing isolating exercises for certain muscle groups and zones, the problem of eliminating fat deposits on the back is solved only with systematic training.
How to remove wrinkles in your back with dumbbell exercises
Dumbbells are an additional load that will make your back muscles work better and harder. Choose a weight that you feel comfortable with. You should not take too heavy equipment, since the main thing with aerobic exercise is high exercise intensity, repetition frequency, and not the large weight of the weights used. Dumbbell Exercises Against Back Creases:
- We lie down with our backs on a bench of small height and take dumbbells in our hands. We put our legs at close range on both sides of the bench and spread our arms in different directions. As you inhale, raise your arms up and connect them above your head. On exhalation, we lower it to the sides. We repeat the exercise 15-20 times.
- We stand straight, bend our legs slightly, put them shoulder-width apart. We take dumbbells in each hand. We stretch the right hand forward parallel to the floor, the left hand bend and move it as far back as possible, as if we were pulling the bowstring. We change the position of the hands in turn. We perform 15 repetitions on each side.
- We stand in a position of feet shoulder-width apart, in our hands we take a light dumbbell. We begin to make circular movements with our hands, alternately lifting the dumbbells up. We repeat this exercise for a minute. It is recommended to do a couple of approaches.
- We kneel with one hand on the floor. In the second, we take a dumbbell. Raise the hand with the dumbbell up in such a way that an angle of 90 degrees is obtained between it and the back. Repeat the exercise 10-12 times on each side.
- We take a straight position, dumbbells in front of you on the floor. We tilt the body forward until an angle of 90 degrees is formed, take the weights and raise them to the abdomen. We take the elbows back and up. At the same time, we bring the shoulder blades together. We carry out 20-30 times.
How to remove wrinkles on your back at home with gymnastic stick exercises
A gym stick is a good alternative to dumbbells if you are not physically fit for the weights.
A set of exercises with a gymnastic stick:
- We put the stick on our shoulders, wrap our hands around it by the ends. We put our feet shoulder-width apart. We slightly tilt the body forward, at the same time unfold it, trying to reach with one end of the stick to the opposite foot. We repeat 15 times on each side.
- We put the gymnastic stick on our shoulders, hold the ends with our hands. We turn the upper part of the case alternately left and right. We repeat the exercise 15 times.
- We stand straight, slightly bend our legs, put our feet shoulder-width apart, lower our arms and hold a stick in them. We tilt the body slightly forward. Raise the stick to your stomach, trying to raise your elbows up as high as possible. The number of repetitions is 15 times.
General recommendations on how to easily remove fat folds on the back
You can work on the beauty of your body, even putting things in order in the house, ironing linen or washing windows. These physical exercises are a good substitute for regular aerobics. It is also helpful to walk more and take walks in the fresh air. In addition, pay attention to these recommendations:
- Walk 2-5 kilometers daily at a fast pace.
- Dance as often as possible - do it at home or join a club.
- Go swimming. This is a great workout for all muscle groups to help tighten the body and burn fat.
- Run outdoors or even at home - on site or on a dedicated exercise machine. This is a very effective cardio workout that can help reduce body fat. In one such workout, you will be able to lose about a thousand calories. Moreover, the process of burning fat starts after a run and lasts up to 12 hours.
- Watch your posture. To understand the importance of this recommendation, conduct a simple experiment: relax your abdominal muscles and slouch. Pay attention to the back. She arched, and the fat was unevenly distributed. Now straighten your shoulders and lift your chin. You will immediately feel the difference. If you have poor posture, fat is deposited on your back in different areas, creating asymmetry and loading the spine unevenly.
- Massage regularly. For weight loss, a canned, anti-cellulite manual variety is suitable. True, doing it on your back is inconvenient on your own. Therefore, it is better to take a course with a specialist. The massage will reduce the appearance of cellulite, improve the metabolic process in cells and eliminate congestion.
- Exercise is recommended no earlier than 2 hours after a heavy meal. If you ate about three hours ago, then before class you need to eat some fast carbs - half a banana, an energy bar. They will give the body the right amount of strength for training.
- The optimal training regimen is every other day, so that the body can recover efficiently.
- Pick up such a pace of exercise to do one approach without pauses.
How to remove folds on the back - watch the video:
Only an integrated approach will help to solve the problem of fat folds on the back. Be sure to combine diet and exercise. If possible, take a course of massage and anti-cellulite wraps. Lead an active lifestyle, do not slouch - and your figure will take perfect shape.
