The problem of excess weight arises not only among the fair sex, some men are also not averse to parting with several kilograms. It is especially difficult to get rid of folds of fat on the back. Massage and regular exercise will help you to forget about the problem of folds in the back.
It is necessary
Dumbbells or water bottles
Instructions
Step 1
Fat folds on the back are caused by poor nutrition, as well as a passive lifestyle. Start tackling this problem by walking, walking up stairs, forgetting about the elevator, keeping an eye on your posture, running or cycling. Start giving your muscles the work they need. You can, of course, start going to the gym. An experienced instructor will give you valuable advice and recommend a set of exercises. But if you don't have the time or funds to train with an instructor, you can start practicing at home. Fortunately, there are many safe and easy exercises.
Step 2
By the way, the pool helps to load the back muscles. Sign up for the pool, go in for classic swimming or water aerobics. Water not only gives a feeling of lightness, but also actively loads the muscles, since water pressure affects, as well as resistance during movement. To get a good effect, you should do it at least twice a week for an hour and a half.
Step 3
Stand straight with your feet shoulder-width apart and your back straight. Put your hands behind your back and clasp into the lock. Begin to slowly bend in your back, pushing your chest forward. At the same time, raise and lower your clasped hands. You should feel how the shoulder blades are closing together. Do this exercise for three minutes in two to three sets.
Step 4
For the next exercise, you will need one and a half kilogram dumbbells or regular plastic bottles filled with water (sand). Take a load in your hands and tilt your body forward, start spreading the dumbbells to the sides. At the same time, try not to bend your arms at the elbow joints. Do four sets of twelve reps. This exercise works well in the middle and upper back, helps to fight body fat.
Step 5
Turning to the sides loads the broad muscles of the back and perfectly pulls up the sides in places where folds are formed. Stand in the middle of the room with your feet shoulder-width apart. Try to take your shoulder and arm back as far as possible, while performing swinging movements and stretching your back muscles. Do the same with the other hand. Do two sets of 2 minutes each. Remember that no matter what exercises and methods of dealing with fat folds on the back you choose, systematicity is very important. The main thing is to set a goal and boldly go towards it.
