It is very difficult to lose weight in the shoulder and waist area, .. but it is possible! Just and forever remove the fat folds on the back, we'll talk in this article. Follow the advice of our coach, and your fat will turn into a muscular back!
The first rule is how to remove the folds on the back: power control
Without proper nutrition, balanced by protein, fat and carbohydrates, to remove fat folds on the back is virtually impossible. Tight fat on the back serves like a camel's hump, but instead of water accumulates energy reserves from an excess of calories. Therefore, the first step to the muscular back is proper nutrition .
Also you will have to minimize the consumption of sweets, potatoes, salty and fatty foods. Replace "harmfulness" with vegetable salads and yogurt - it's tasty and useful. Make friends with the correct water regime and drink at least 1.5 liters of plain water.
If your weight is above 70 kg, we recommend you to sit on a diet of "7 petals" or "Atomic" diet .
The second rule is how to remove the folds on the back: beauty in motion
It is not enough to change the power for total transformations. Only active sports will restore harmony and grace to the body. To tighten the fat folds on your back, do 4-6 times a week for intensive cardio and aerobic exercises. The simplest and most effective way is running or swimming. And if you go to the pool will not be everyone, then excuse for jogging does not exist.
Begin at a distance of 1 km and improve the result of each workout by 100-200 m. Do not leave the sports ground, if less than 30 minutes of training. Use the remaining time for jumping rope. Be sure to do warm-up, hitch up and stretching after running!
For home workouts, choose cardio complexes for 35-45 minutes. We offer excellent videos with exercises to say goodbye to fats throughout the body.
The third rule is how to remove the folds on the back: exercises
Nobody canceled the strength training. They form a correct posture, sexual forms and burn subcutaneous fat. We made an effective complex to get rid of the folds on the back. We warm up well and start!
Exercise number 1. Dumbbell cultivation in the sides with a slope - 15 times
Keep our legs together, squat slightly and tilt the body forward. Hands slightly bend at the elbows to engage the muscles of the back. We raise arms with dumbbells until parallel with the floor, make a deep exhalation at the breeding.
We try to do the exercise without jerks and strictly observe the cyclicity. We follow hands, it is not permissible that one hand should rise faster.
Exercise number 2. Thrust dumbbells with a thrust in the floor - 15 times
We put emphasis on the knees with a different setting of the legs and on a straight arm. In the free hand take a dumbbell and take it back, with your elbow up. We raise as high as possible, we breathe out with our hands out. On lowering, the dumbbell should not touch the floor. Recommended weight - 2 kg.
Exercise number 3. Reverse lifting of the hull "Hyperextension" - 20 times
We lay down on a high stool, a back of a sofa or a bench with a basin and the upper part of the thighs. Socks cling to a heavy object, which is 2-3 times greater than your weight or ask a friend to hold his legs. Lower the body to a 90 degree angle and raise it as far as possible. Exhalation on the rise.
To complicate the workout, to remove fat folds on the back, and more muscle relief, we put on the chest and hold extra weight, for example, a half-liter bottle with sand.
Hyperextension means that not only does the back work, but also the press and even the priest. That is an excessive strain of the lion's share of muscles in one exercise. As a result we get a slender silhouette, pumped muscles and a flexible back.
Exercise 4. Static chest lift and retraction of hands - 15 times
We lay down on the stomach, take dumbbells or bottles in our hands, tear off the chest from the floor and hold it in this position. At first, rest in something with your feet. We keep the backrest and take away the bent arms in the elbows back to the contact of the blades.
We put our hands forward. Finally hang for 15 seconds in arm position back with dumbbells.
A wonderful complex for back at home.
The fourth rule is how to remove the folds on the back: technique, repetition and breathing
The back is a very traumatic zone of the body. Do exercises slowly and only on the heated muscles! Negligence often leads to serious consequences: the prolapse of the intervertebral disc, the displacement of the vertebrae, the inflammation of the nerve roots in the area under study, the erasure of the vertebrae and other medical horrors.
Strictly observe the technique of execution. Do exercises smoothly and smoothly, no abrupt movements, distractions to conversations and viewing serials. Focus only on one thing - working on your back. Feel every muscle.
Watch the breath, performing the breaths at the moment of relaxation and exhalation with tension.
Our complex of exercises, how to remove folds on the back, is designed for 2-3 circles of 15-20 repetitions.
Train with the mind! Good luck!