When doing exercise we will work our muscle mass, activate the metabolism and eliminate fat. Do you want to lose excess fat lodged in your back? The back can be one of the most sensual and seductive parts of our body or just the opposite. The back fat can become a problem when wearing a swimsuit or a tight dress. The accumulation of fat may be due to an unhealthy lifestyle or consuming very caloric foods. On the other hand, a low level of thyroxine can cause the accumulation of fat in areas with little circulation. Check with your doctor if you suspect that you may suffer hypothyroidism. To eliminate fat from the back requires specific exercises that work that part of the body and be constant. But do not despair; today we are going to show you some simple exercises to lose fat and show off a beautiful back.
Routine to Burn the Fat of the Back and Strengthen it
Lie on your stomach; put your arms straight forward (or backwards). Without raising your feet, arch you’re back lifting it gently and return to the starting position. Perform 2 series and 10 repetitions.
Stay in the same position and this time place your hands on the nape of the neck, raise the torso and return to the starting position. This time you will do 2 series and 15 repetitions.
Does the same previous exercise, but this time arch your back to one side and then to the other, as if you wanted to see the right side and then the left. Always keep the rest of the body straight.
Now, you must get on all fours or in the position known as the “puppy.” Relax your back, arch it as much as you can up, and then push it down, as if you wanted to touch the floor with your abdomen. Go up and down 5 times and then rest.
On the other hand, swimming is a very beneficial sport for the back. It is ideal to help you lose back fat and strengthen it at the same time.
“A good plan to burn fat should always include a small routine of weight training”.
In this way, you will work the muscle mass and activate the metabolism to facilitate the elimination of fat, even when at rest. All you have to do is include a little weight training every other day. It is not necessary to lift an excessive weight; a few kilos will be more than enough.
Perform Cardio Intervals
Run Cardiovascular exercise raises your heart rate, helping you burn calories more easily. Include in your routine intervals of cardio exercises, in this way you will facilitate the burning of fat in this area of your body. You can perform exercises such as running, jumping scissors, elliptical exercises, cycling or jumping rope.
Abdominal exercises, in addition to burning the fat of our belly, also help to eliminate fat from the lower back. Exercise all around the abdominals, focusing on the oblique abs. You can make side tables and static oblique stretches in your strength exercises.
Recommendations for Better Results
- First of all, we know that burning localized fat from the back is a complicated task. However, if you are consistent with these exercises you can achieve good results in a short time. In addition, it is important to consider achievable goals in the short term, since the small achievements achieved maintain the motivation.
- In the same way, do not forget the importance of following a balanced diet. It is good to opt for a varied diet, with unprocessed foods such as fruits, vegetables, foods rich in fiber and protein.
- It complements the exercises with reducing massages in the back, with specific movements to mobilize the accumulated fat in this area.
- Finally, remember that the position is very important. You should try a straight position to avoid flaccidity, the accumulation of fats and the formation of the rolls.
To conclude, remember that the rest between series is fundamental, since it is used to oxygenate the fibers. In addition, that time will help us recover and return to the exercise with strength. The rest time varies depending on the objectives and the type of training we do. In this case, as our purpose is to lose the fat located in the back, we can rest a minute between series and series to maintain a good heart rate.
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