Sport Training
To achieve the desired result, you need to attach yourself to systematic physical exercises. It can be fitness, training on simulators, game sports or swimming. The main thing is that in the process of training the muscles of the back and hands are maximally involved.
Exercises at home
For those who can force themselves to diligently and regularly perform physical exercises at home, a set of exercises for various muscles of the back is developed. Before the beginning of the exercises, conduct an easy warm-up, each approach should be done slowly, without sudden movements, with an interval of 30 seconds.
Exercise "boat". Lying on your stomach, fold your hands and press them to your forehead, while exhaling at the same time raise your shoulders and legs, be sure to fix the position for a few seconds. Repeat the exercise 12-15 times.
In the same position, extend your arms forward, while simultaneously raising the opposite arm and leg. Exercise repeat 12-15 times. To increase the load, take dumbbells in your hands.
Exercise "kitty." Stand on all fours, place your hands and knees at a right angle to the body, perform arching of your back up and down. Repeat the exercise 12-15 times.
In the same position, simultaneously straighten the opposite arm and leg, bending your back. Repeat the exercise 12-15 times.
Lying on your back, bend your legs, arms parallel to your body, raise your pelvis, bending your back and placing emphasis on your shoulders. Lock the position for a few seconds. Repeat the exercise 12-15 times.
Sitting on the floor, lean on the straight arms behind your back, legs straight, tear off the pelvis from the floor, tilt your head back. Lock the position for a few seconds. Repeat the exercise 12-15 times.
Massage
To more effectively and quickly combat fat on the back in combination with the above exercises, you need a massage. The most effective for the problem area of the back is a professional medical massage. A full course of this massage will reduce the fold volume by more than 3 cm.
Massage with a manual roller massager also gives a positive result. It improves the blood circulation of the skin vessels, promotes the active activity of the glands, the skin becomes elastic and elastic.
Rolling on a hard surface will be a very good addition to the massage. Making 10-20 turns around you, you will accelerate the long process of getting rid of spinal fat.
Strict diet
Fatty folds on the back of a woman accumulate for months, even years, so adjust yourself to a long diet. Give yourself a period of two or three months and gradually, without overloading, go to your goal.
The deposition of fats on the back, as well as on the stomach, is primarily affected by excessive consumption of carbohydrates. Therefore, it should be excluded from the diet flour, sweet, as well as white bread. Also limit the intake of salty and fatty foods, include more fruits and vegetables in the diet, drink about two liters of water per day.
Learn to count calories and try to burn more calories than you used, otherwise you will not see the result soon. Therefore, starting to intensively engage in sports, immediately go on a diet.
Remember, only with the integrated application of all the recommendations your back can get rid of these ugly fat folds. And keeping proper nutrition and leading an active lifestyle, you will forever forget about them.