24 . 10.2017

A tale about how to remove fat from the back, exercises to remove fat rolls in women, causes and methods of struggle, dietary principles and a complex for quickly correcting the problem area.

Hi friends! Our shoulders, armpits and sides, the area under the shoulder blades, fatty "steps" on the lower back, on which you can safely put the child - all this is a serious, but completely solvable problem. In the question of how to remove the accumulated fat from the back, an integrated approach is important. I will talk about it below.

Understanding the reasons is the first step to success

Who is first?

Women, unfortunately, more often than men are faced with unaesthetic folds in the back under the bust, fat humps and accumulation of fat in the area of ​​the shoulder blades. Due to the peculiarities of the female figure, the excess on it is more noticeable than on the male torso.

But it does not happen that fat accumulates in only one specific place. If your back half is far from ideal, your arms are probably thick above the elbows, and there is fat in the armpit and on the sides.

Honestly, all this "splendor" looks no better on a man than on a woman.

The reasons for the disgrace

Man is a wonderful creature! He was not born to carry layers of fat on him. But sometimes they accumulate, because:

• we are sedentary;
• we have poor posture, we just do not understand that the torso and neck should form a line without unnecessary bends;
• wrong diet, unhealthy food on margarine, with an excess of fast carbohydrates is to blame;
• sometimes we have a genetic predisposition to fat accumulation,;
• general and hormonal problems also cause a lot of trouble.

Most of the causes of obesity can and should be fought. In what ways - read below.

A tale of five success factors that everyone needs to know

At home, the following will help in a short time:

• push-ups and pull-ups - only for the prepared;
• turn the "mill" with your hands;
• expander or elastic band, dumbbells (do not get carried away with weights, it is better less but more often);
• boat (from a prone position, raise and fix legs and arms at the same time, hold for 10 seconds or more);
• leg lifts, leg swings;
• tilts and turns of the body;
• for turning the chest and spine;
• bend your back while standing on all fours;
• with weight;
• for general strengthening.

After cesarean in women and any abdominal surgery in men and women, it is recommended to develop a training course under the supervision of a doctor.

The following techniques are best started under the supervision of an experienced coach:

• learn to stand on the "bridge";
• to do "Birch" or stand on the shoulder blades;
• keep the "bar" to strengthen the muscles of the bark;
• go to the gym - there are special machines for the back;
• stretching for the back - on the "Swedish wall", horizontal bar;
• tilts back with an emphasis on the wall with your hands, gradually dropping as low as possible.

Twisting the body while lying and standing will help you. You are also free to download 8 exercises from YouTube or any video tutorials to help you.

How to Lose Back Fat: 8 Exercises

4. Special procedures

In it I will tell you in detail the secrets of proper nutrition. I managed to lose half a centner of weight, get rid of hypertension and other problems associated with obesity. You can do the same, and at the same time enjoy life, without driving yourself into the framework of severe diets and restrictions.

And of course, you will learn how to remove fat from the back, because you will lose weight consistently with all parts of the body and enjoy clothes of smaller and smaller sizes. As a last resort, you will start to suture the old one. The most important beauty is in a slender figure on which any rag looks “like from Corden”.

That's all for today.
Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog.
And they drove on!

My compliments, gentlemen, and especially ladies! It's friday 7th number, which means that it came up - the time for a narrow curvy note on the project. And today we will learn how to remove fat from the back. After reading, each young lady will definitely have an idea of ​​how to cope with this problem. We will talk about the main reasons for the deposition of fat on the back, delve into the issues of anatomy, and we will polish everything with specific training programs for the home and gym.

So, take your places at the blue screens, we will tidy ourselves up.

How to remove fat from the back? FAQ questions and answers

And according to tradition, we will start with the background, namely with the already published creations on the correction of problem areas, which include the following notes: "", "", "". If you are not yet personally familiar with these articles, and the topics are relevant to you, then we immediately follow the links, study and apply the voiced information. We go further and today we will deal with our / your backs.

In general, it should be said that back fat is a fairly common problem among women. Moreover, it is not at all necessary that the latter is overweight, no. The subtle and sonorous are also susceptible to this scourge. (albeit to a lesser extent)... The main target audience is ladies for 40 and young mothers, girls with asthenic / ectomorph (thin type) stand apart. The last representatives can be thin and lean everywhere, but have extra fat on their backs. In addition to the fat on the back, as an additional nice thing, a bonus, there are often deposits in the armpit area.

In order to conduct a more substantive conversation and you understand what is at stake, study your enemies in person.

To determine whether this problem is relevant for you, go to the mirror, stand in front of it, and stand with your back to the forest and see how things are with the latter - whether there are fat folds on it. If everything is in order and nothing dangles or dangles, then my sincere congratulations. Otherwise, we continue to study the note.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Why do I have fat on my back? Main reasons.

The main ones include:

# 1. Hormones

They are among the most important reasons. During times of stress, our body produces hormones such as cortisol, which promotes fatty deposits in the abdomen and sides. Thus, there are “pop's ears” - a problem that is not by hearsay familiar to many young ladies. Also, our body in stressful situations automatically produces adrenaline, while cortisol provides us with energy that helps us cope with these situations.

Generally speaking, hormones levels affect how our bodies distribute fat. For example, low thyroxine levels (T4 - thyroid hormone) can lead to folds of fat and flaccid back muscles. Insulin resistance (resistance) of the body can lead to enlargement of the hips and ears.

Young moms are very stressful (and hormone-unstable) a group of people, and therefore, even with proper nutrition, they can have problem areas and excess fat on them (and the back is in the first positions here).

No. 2. Sedentary work

Fat on the back can be the cause of office and PC work, in which a person stays in one position for a long time (sitting at a table). With this kind of work, the muscles of the back weaken, various congestions occur. Coupled with the favorite office tradition - a coffee break with a tasty treat, the girl actually gets fat deposits in problem areas (including in the back area).

No. 3. Excess weight

Fat is not taken from the air, it is caused by not spending excess energy. Thus, if a girl consumes more than she spends, then sooner or later this will be reflected in her figure. Moreover, depending on in different places. For example, in the apple type, these are the areas of the waist / sides and lower back.

No. 4. Breast augmentation

After pregnancy and during breastfeeding, female breasts often increase in size, and breast tissue develops. This affects the armpits and the area around the chest - folds appear. In other words, large breasts can contribute to fat in the surrounding areas. If your breasts have changed in size, this may be reflected in an increase in fat on the back and in the armpits.

Back: Anatomy Issues

To know how to effectively deal with back fat, you need to have an understanding of what the back muscles are in the dispensational sense. And they represent (their main units) following.

# 1. Latissimus muscles (latissimus dorsi)

The longest and largest muscles in the back are known as the "wings". They are responsible for creating a V-shaped torso and for the "appearance" of the axillary region and the back of the ribs.

No. 2. Trapeze (trapezius)

Muscles located between the shoulder and neck, which have three sections: bottom, middle and top. The trapezium is a complex set of muscles, which incl. control the movement of the shoulder blades. In the key to solving our curvy problem for us, in terms of anatomy, the region - the bottom of the trapeziums - is relevant.

No. 3. Spine extensors (erector spinae)

The spine straightener, a muscle that allows you to flex and extend your back in any given direction. Protects and supports the spine and is responsible for posture.

No. 4. Rhomboid

They lie under the trapezium and are “inserted” into the shoulder blade. It manifests itself when the athlete squeezes the shoulder blades or brings them together. Distinguish between large and small rhomboid muscles.

No. 5. Large round (teres major)

This can be not only "wife", but also the back muscle :). It is located under the lats and is therefore called "small wings". The muscle works in constant connection with the lats and also the rotator cuff.

In the assembled version, the muscular atlas of the back looks like this.

As for the types of muscle fibers, for the most part for the muscles of the back it is 1 type - hardy (slow) fibers. The latissimus muscles are in balance 50/50 between slow and fast fibers. The training strategy when working with "wings" is to use a combined approach - working out for 1 once at once 2 fiber types with different sets / reps and rest times.

Actually, we figured out the theory and now go directly to ...

How to remove fat from the back: the practical side of the issue

Excess on the back is a violation of the muscle-fat ratio in the direction of increasing the latter. In the context of this disgrace looks like this (clickable).

It is quite obvious that removing fat from the back (top + armpits and bottom)- the process of reducing the percentage of fatty tissue in the whole body and focusing on training the back muscles (in particular - the lats and the bottom of the trapezoid)... Those. The only way to get a "fat-free" back is to give it the right load / exercise and intersperse it with a certain type of cardio.

We will deal with the disclosure of the last two questions further and start with ...

# 1. Cardio

If you want to know how to remove fat from the back, then the main rule for choosing aerobic exercises for our case should be those in which the back is involved in some way (including). The main types of cardio that can be used to "defat" her include:

• jumping in place with raising the leg and raising / lowering the arms over the sides;
• pulling up elastic bands to the belt;
• simultaneous lifting of the opposite arm and leg while standing on all fours;
• pull-ups in the gravitron at a fast pace;
• rowing machine;
• backstroke.

No. 2. Workout program "How to remove fat from the back"

Well, for dessert, we have two highlights of the program :), i.e. special PTs that are aimed at creating a relief back.

Training parameters for the gym:

• quantity per week - 2 ;
• intensity - moderate / usual;
• rest time with m / y approaches - 45 seconds;
• cardio rowing machine immediately after training before 20 minutes;

Workout parameters for home:

• quantity per week - 3 ;
• intensity - high;
• rest time with m / y approaches - 30 seconds;
• the number of approaches / repetitions - specified;
• cardio - pulling elastic bands to the waist up to 15 minutes (5 approaches to 3 minutes with a break 2 minutes);
• stretching the muscles of the back after each set of exercise.

The program itself and the atlas of exercises represent the following picture.

These are two motley programs, each of which has its main goal - to make your backs fat-free and embossed.

We have finished with the core part, let's move on to ...

Afterword

Today we answered the question: how to remove fat from the back and, thus, closed another of your / our problem areas. If things go on like this, then soon there will be nothing left to correct, which means that you will become "my mirror light!" per?

Good luck, my beauties, and see you soon!

PS: Are you satisfied with your back or is there something to strive for?

With respect and gratitude, Dmitry Protasov.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

Proper nutrition, special exercises, different types of massage and many cosmetic procedures help to reduce or completely remove fat folds on the back. To get a quick, good result, you need to deal with the problem comprehensively.

Slimming food

It is necessary to start fighting body fat by changing the diet. It is important to adhere to the following rules here:

1. Do not go on a rigid diet, it is better to completely revise your diet. After it, the body experiences severe stress, metabolism is often disrupted, which leads to a set of extra pounds and, as a result, the folds on the back become even larger.
2. Make the basis of your diet dishes from dietary white meat, fish, dairy and sour milk products with a low percentage of fat, vegetables, fruits, berries, herbs, nuts, honey. Refuse fried, salty, smoked food, flour, confectionery, sweet carbonated water, semi-finished products, junk food from fast food.
3. Eat in fractional portions, 200-250 g in volume, but often 5-6 times a day. The last meal should be 2-3 hours before bedtime.
4. Cut back on sugar, salt, oil.
5. Reduce the calorie content of all meals you eat in the day. Eating fewer calories than you are wasting will lead to weight loss and less back fat.
6. Drink plenty of clean water and periodically have fasting days.

Training features

The following types of workouts help to remove fat from the back:

1. Power. Helps to strengthen, shape muscles, burn body fat. They should be performed twice a week for all muscle groups, since not only the back, but the whole body loses weight during training. The most effective strength exercises are pull-ups, push-ups, planks, lifting dumbbells, bent-over rows, deadlifts with dumbbells. You need to start with 10-15 repetitions of 2-3 sets.
2. Cardio load. They speed up metabolism, burn calories, fat, strengthen the cardiovascular system, make it more enduring. Aerobic exercise is recommended to be done daily, starting at 10-15 minutes, gradually increasing the time. At home, you can quickly walk up and down stairs or long distances, ride a bike, jump rope, run or just dance. In the gym, boxing, on an elliptical and rowing machine, treadmill, stepper, and swimming in the pool will help to remove fat from the back.

Back exercises

Many back exercises can be done at home. The most effective ones are:

1. "Mill". Helps remove fat under the shoulder blades. Stand up straight, perform circular rotations with both hands back and forth, simulating a mill. In this case, the hands must be turned, placing them as close to the body as possible. The number of repetitions is 10, approaches - 2.
2. "Boat". Removes fat folds in the upper back. Lie on the floor on your stomach. Stretch your arms forward, close your palms. You can take a sports ball or dumbbells. Raise your arms and legs at the same time, lock in for a few seconds, return to the starting position. Repeat the exercise 10 times, the number of approaches is 2.
3. Push-ups help remove fat from the back and sides. Take a horizontal position, face down, rest on the floor with your toes and straight arms, located at shoulder level. The body should form a straight line. Lower yourself, bending your elbows, until you feel tension in your back, lock in for 3 seconds, return to the starting position. Do the exercise slowly, do 10 reps, 2 sets.
4. Mixing, raising hands. Stand up straight with dumbbells or a bottle of water in each hand. Bring them in in front of the chest, and then spread them to their maximum amplitude. Do 10-15 reps for 2 sets.
5. Reduction, dilution of the shoulder blades. In a standing position, clasp your hands behind your back. Bring your shoulder blades together with effort, straightening your back and slightly pushing your chest forward. Return to the starting position, the number of repetitions - 15, approaches - 2.
6. "Cat". Get on your knees with your palms on the floor. Bend your back, stretch your head towards the tailbone, then arch it, and direct the crown to the floor. Do 10 reps, 2 sets.
7. Renegade Thrust. Not only helps to remove fat from the back, but also strengthens the muscles of the legs and abs. Take dumbbells in your hands, stand in a position like for push-ups. Take your right leg slightly to the side, and bend your right arm at the elbow, pulling the dumbbell up to chest level. Do 10-15 reps and 2-3 sets for each side.
8. Back against the wall. Lean against the entire surface of your back, buttocks and shoulder blades. Rotate your torso, trying to touch the wall with your left hand from the right side, while not tearing your buttocks off. Return to starting position, repeat on the other side. Do 15 reps, 2 sets.

Other ways to fight

In addition to the above methods of dealing with fat deposits on the back, there are others, no less effective:

1. Massage - vacuum, anti-cellulite, hardware, classical or water jet pressure. Each of them will help remove the hated fat. It is difficult to perform it without the help of a professional massage therapist, so you will have to sign up for the procedure and take a course from the number of sessions that the specialist will advise. It is important to combine massage with proper nutrition and regular exercise.
2. Lipomodelling - moving fat from one area, where it is superfluous, to another, where it is necessary to increase the volume. This is a low-traumatic operation, after which there are no allergic reactions and other consequences, if contraindications are initially taken into account.
3. Cosmetology procedures - wraps. They improve lymph flow, accelerate the breakdown of fats, and prepare the skin for better penetration of cosmetics. The procedure is done using kelp, clay, chocolate, vegetable oils and other compounds. After their application, the body is wrapped with cling film for 20-30 minutes, during which there is profuse sweating.

Often, women suffering from overweight have an aesthetic defect in the form of folds on the back, which brings a lot of inconvenience to the owner. They build up in bolsters that protrude from under the bra and prevent open or tight clothing from being worn. It is possible to cope with this problem only with the help of a set of applied measures.

A complex approach

Naturally, back folds cannot form without increasing body weight. There can be a lot of factors affecting the appearance of fatty deposits in the area of ​​the shoulder blades, but they are mainly associated with an unhealthy lifestyle. Sedentary work, physical inactivity, unhealthy diet and bad habits contribute to the deposition of fat on the back and sides.

With a sedentary lifestyle, the muscles do not work much, as a result of which the back and waist become a place of congestion energy resources... This is why there are side folds under the bra and bolsters in the lumbar region, which increase the size of a woman's clothes. Often these folds are very difficult to notice, since we rarely see ourselves from behind. The plus is that with the right diet and exercise, fat will begin to leave the back in the first place.

There are two methods for getting rid of back wrinkles that combine nutritional correction and specific exercises. Diet is needed to eliminate excess subcutaneous fat, and physical activity is needed to form muscle tissue in places where folds are localized.

Proper nutrition

First of all, you need to reduce the calorie content of food due to carbohydrates: remove sweets that provoke the accumulation of fats, minimize the use of flour products and potatoes, and also develop the habit of drinking unsweetened tea. It is worth giving preference to vegetables, buckwheat and rice porridge, lean meats and fish. And in any case, do not allow starvation, since proper nutrition should not cause discomfort. It is necessary to follow a low-carb diet, as fat disappears very quickly with such a diet. It is necessary to reduce the amount of carbohydrates in the diet.

For food in the morning, you can leave some complex carbohydrates. There is no need to cut back on protein and fat. With a low-carb diet, late is allowed, promoting the formation of muscle mass and not blocking fat burning.

Should be consumed dairy products, as they contain a large amount of protein, which helps the proper functioning of the digestive system. It is recommended to eat fractionally: in small portions 5 times a day.

Effective basic exercises

Bodybuilding offers the most effective back crease exercises. But they are not suitable for everyone for health reasons and the level of initial physical fitness. Therefore, it is advisable to start with aerobics that can be done at home. The first step is to draw up a training plan and schedule. The best option would be five lessons per week, lasting from 15 to 30 minutes. The first results, after a month, will be visible in the form of a toned and prominent back. Exercises at home:

Dumbbell Workout

With the help of dumbbells, an additional load is created, forcing the back muscles to work harder. No need to choose heavy shells, because the high intensity of the exercises, the number of repetitions, are important here, and not the large mass of the used weights. Dumbbell exercises against fat folds on the back:

Excess, overweight is characterized by loose skin, folds, loss of elasticity and deterioration of the skin. The presence of metabolic problems, as well as a sedentary lifestyle, poor diet and bad habits lead to the fact that almost every second inhabitant of the planet suffers from overweight problems. Women are most often exposed to unnecessary kilograms.

In addition to the main reasons for the appearance of obesity, the beautiful half of humanity has another reason of a natural, natural character - bearing and giving birth to a child leads to a powerful malfunction in the body, the consequences of which are very unpleasant - extra pounds. Obesity and obesity have obvious external indicators: a fatty layer forms under the skin, which in turn leads to the appearance of the so-called "orange peel", that is, cellulite, "ears" in the hips and folds in the place where the waist should be. Wrinkles are a particular problem for every woman because it is very difficult to remove fat deposits from the sides.

Rules for eliminating back fat

The fat layer covers either the entire back or a certain part of it, and in order to regain its former attractiveness in such a neglected case, you need to go through a series of difficult exercises aimed at losing weight and destroying fat. How to remove fat from the back in a short time - this question is asked by everyone who has an unpleasant bonus in the form of fat masses on the back, sides and abdomen. Are there exercises to completely eliminate extra pounds and deposits on the back? It's time to find the answer to this question.

As you know, everything has its own rules. Sports also have them. If you need to dump the excess from the back, you need to remember some rules, the observance of which will allow you to get the maximum benefit from the exercises performed.

The basic rules of sports training to get rid of excess masses from the back:

• Regularity is the key to confidence that the desired effect will be achieved. Do not hope that an exercise performed a couple of times will destroy all the fats in the body. To obtain a positive result, training must be performed within five days of the week. Each workout for the back should take at least half an hour at the initial stage. Gradually, the training time should be increased.
• An integrated approach to business. Having chosen some specific training method for the back, you need to dilute it with additional light loads, for example, such as swimming, running, long walks. This will not only allow you to get a luxurious body in a shorter period of time, but also significantly strengthen the immune system.
• Active massage. It has long been known that direct massage of problem areas helps to break down fat more quickly. Therefore, it is strongly recommended to massage problem areas of the back at least two to three times a week.
• A non-standard approach to weight loss. You need to look for positive aspects in everything. Routine cleaning at home can be turned into additional physical exercise for the body, which needs to lose a couple of extra pounds. Washing the floor, windows, hand washing - all this will perfectly stretch the muscles of the back and make the fat masses burn.

The simplest rules, but their observance will allow you to get the maximum positive effect from all the efforts made to combat subcutaneous fat on the back.

Exercises to eliminate fat from the back under the shoulder blades

If a person is faced with the urgent question of how to quickly remove fat under the shoulder blades, then you will have to prepare for the fact that this process will require quite large physical costs.

Practical tip: It is still recommended to remove fat from the back in the gym. An experienced instructor will be able to choose the optimal exercise course aimed at proper weight loss, elimination of fat mass and at the acquisition of a flawless figure.

However, this set of back exercises can be performed independently, at home. The main thing is to carefully and competently follow all the described technique.

So, exercises to destroy fat from the back, mainly in the area of ​​the shoulder blades:

• First of all, you need to prepare your body for the upcoming stress. It is necessary to tone the body, warm up the muscles. To do this, it is enough to perform exercises, stretching and light exercises in the form of squats, bouncing.
• You need to tune in to daily activities, each of which will take at least half an hour. Otherwise, there will be no sense from such activities.
• Start the exercise with a straight stand, arms freely lowered, feet shoulder-width apart. Smooth movements make bends forward, left and right in turn.
• If the main problem is localized in the area of ​​the shoulder blades, then the next step is to perform the scissors exercise: raise your hands at chest level, keep them straight and start cross-strokes.
• The last stage of this exercise is rotation around its axis. You need to start rotating your waist in a straight stance, while keeping your hands at your waist.

These simple movements, performed for 30 minutes daily, can reduce back fat in a short time.

Exercises to Burn Back Fat

How to lose fat on the back at home using medium weight dumbbells? When using additional load during exercise, you can remove fat not only from the back, but also from the abdomen, and even from the armpit area. Often, it is in the armpit area that deposits of subcutaneous fat accumulate, and it is rather difficult to eliminate them. To perform the exercise with dumbbells, you need to lie with your back on a flat bench, press your legs tightly to the floor, take a dumbbell in each hand.

Please note: The weight of the dumbbells should be noted separately. Do not take overly heavy dumbbells that do not fit your own weight category! This will not help to quickly eliminate fat deposits on the back, but it can perfectly cause injury, tear muscles and tendons. The weight of the dumbbell should be such that at least 15 strokes can be done without difficulty and without reducing the quality of the technique.

So, lying on your back with dumbbells in your hands, you need to raise both hands while inhaling. Raise your hands until they touch each other. After that, as you exhale, gently lower your hands down. The exercise must be performed in 20 approaches. Workout time - morning and evening.

Pushups

A classic of sports exercises, it will perfectly help to cope with the destruction of fat deposits on the back, in particular in the area of ​​the shoulder blades. Stand in the starting position, resting on your palms and on your toes. While inhaling, lower the body to the floor, hold for a few seconds in this position, then as you exhale, rise. At the initial stage, perform 15 repetitions, and the exercise must be repeated in the morning and in the evening. Gradually increase the number of push-ups.

Eliminate lower back fat using a fitness ball

Very interesting and active exercises to remove fat from the lower back, using a special sports fitness ball. It can also be performed not in the gym, but at home, you just need to purchase such a ball.

Please note: However, you should be prepared for the fact that this is a very difficult exercise in terms of execution, and it will take good dexterity to complete it. But all efforts will fully pay off! This method of losing weight and eliminating subcutaneous fat on the back has a very high degree of effectiveness.

To perform the exercise, you need to lie on the ball with your back, closer to the lumbar region. Put your hands behind your head, rest your feet on the floor so as not to roll off the ball. Slowly and carefully, while inhaling, you need to raise the body without lifting your lower back from the ball. The higher you can climb, the higher the result will be in terms of eliminating body fat. As you exhale, slowly lower yourself to the starting position. At the initial stage, you need to perform at least 10 approaches. And most importantly, all movements should be slow and smooth so as not to fall from the fitness ball and not get injured.

Conclusions on the set of exercises for the back

No diets, no creams and wraps are able to bring such benefits to the body in the fight against excess weight, which physical activity does. Of course, it is much easier to smear problem areas affected by fat deposits with anti-cellulite gel and eat a diet salad than to perform rather complex push-ups and lifting dumbbells.

Please note: However, with a real desire to lose extra pounds and get a luxurious, tighten your body, you need to forget about laziness! The more effort is put into your own body, the faster it will take on the desired shape.

The most important thing when exercising is careful execution. Even with simple fitness gymnastics, you can get serious injury by making one wrong, sharp movement. At the initial stage, it is recommended to consult with an experienced instructor who will competently compose a set of sports training, suitable specifically for a particular person. There is nothing better than an individual approach to business. Of course, this will require financial investments, but in the future, the compiled set of exercises to get rid of body fat can be performed independently at home without fear of health.