Learn how to make an attractive figure and maximize your back muscles. Take 15 minutes three times a week and get a gorgeous figure. A beautiful body not only makes a woman attractive, but also gives confidence. Today we are going to talk about how to get rid of fat from the back. However, first, let's look at the cause of the appearance of fatty deposits in the back. The main reasons for this are unhealthy diet and lack of physical activity. Of course, there are others, but these are the most common.
In everyday life, the back muscles do not work very actively. It is for this reason that fat begins to be deposited. This cannot but affect the appearance and many women are very upset by this state of affairs. To quickly get rid of fat, liposuction can be performed, but the cost of the service is high and not everyone can afford it. If this step does not work for you, then you will have to be patient and make adjustments to the nutrition program, as well as start playing sports. Let's figure out together how to get rid of fat from the back.
How to eat right to eliminate back fat?
You should not immediately rush to buy various Goji berries or other similar weight loss products. First of all, you need to reconsider your approach to nutrition. Reduce your intake of fat, and also give up flour products and foods containing simple carbohydrates.
It is necessary to forget about fried foods and semi-finished products. Try to consume as many greens and fruits as possible. You also need to switch to fractional meals and eat small meals five or six times throughout the day.
It is very important to drink water and drink at least half a liter of liquid a day.
Exercises to eliminate back fat
For anyone interested in how to lose fat from the back, it is important to remember that in addition to proper nutrition, you need to exercise. You can go to the gym or train at home, but this is necessary. Note that the most effective in terms of weight loss is a combination of strength training and cardio loads. However, not every woman, for various reasons, can use strength training to fight fat. We offer you an effective set of fairly simple exercises that will allow you to remove fat from your back. You need to train five times a week, and the duration of one lesson is about two hours. Of course, this is quite a lot and at first it will most likely be difficult for you. However, using such training, you will see results after 30 days or even a little earlier.
It is also very beneficial for the body to jog or cycle. You can use massage, and do it yourself using a vacuum can. There are a lot of means to achieve the goal, but now we will tell you about the exercises:
- Push ups. This is one of the more popular moves that can be done at home. You should be familiar with the technique of performing push-ups, and we will not dwell on this in detail. We only note that in the extreme lower position of the trajectory of movement, it is necessary to maintain a short pause. Do 12 to 20 reps.
- Rowing exercise. Take a standing position and begin to perform circular movements with your hands, reminiscent of rowing. Work for 3 to 5 minutes.
- Fitball. This sports equipment is a great way to fight fat. Take a lying position on the fitball, face down. Keep your feet together and reach the ground with your toes. Start lifting your body at a slow pace. In total, you need to do two sets of 12 repetitions each.
- Exercise "mill". You must have known this movement from school. Once in a standing position, lean forward. Begin to perform circular movements with your hands for 60 seconds. It is best to use dumbbells for this movement to get the muscles to work harder.
- Dumbbell Exercise. Take rest on your knees and one arm. At this time, a dumbbell is clamped in the second hand. After that, start lifting the sports equipment until an angle of 90 degrees is formed between your back and arm. In total, you need to perform from 10 to 12 repetitions. This movement will allow you, how to remove fat from the back, pump biceps and chest muscles.
- Exercise with an expander. Pick up the expander and lift it above your head. Begin to stretch the sports equipment to the side with the effort of the back muscles. You can also fasten one handle of the projectile to a sofa or bed and take a sitting position on the ground. Rest your feet on the sofa (bed) and with the effort of the back muscles, pull the expander towards you. It is necessary to perform 20-25 repetitions.
- Rope exercises. A very effective way to fight fat all over the body is a skipping rope. This is a great exercise equipment with which you will get fat to leave your body. There are a large number of exercises with this equipment, and they are all very useful to anyone who wants to know how to remove fat from the back.
How to get rid of back fat with exercise, learn from this video:
