Simple exercises to get rid of fat on the back
To avoid injuries, it is important to adjust the intensity of the exercise to your physical possibilities and to be consistent to progressively achieve results.
Side planks
Put your yoga mat on the floor and lean on your left so your elbow is just below your shoulder. Once you are well, lift your hips off the floor and tighten your abdominal muscles . Make sure you keep your body straight. Try to hold this position for 30-45 seconds on both sides and then rest.
Balance ball
Place your face to the ground on a balance ball and make sure your chest rests in the center of the ball. Keep your fingers facing the ground and your feet on the floor. Hang your arms and try to keep your balance. Slowly raise your arms to create a "Y" with your body and hold this position for fifteen seconds. Make two sets of twelve repetitions.
Weights (dumbbells)
Choose a place where you have space and pick up a 4-7 kg dumbbell. Put your feet on hip width and make a dropout, keeping your knees bent. Bend your upper body slightly so that it is parallel to the floor and hold the dumbbell with your hips against the wall for balance. Lift up the dumbbell to shoulder height and do 10-15 repetitions.
Lift sideways
Put your feet on hip width and take a dumbbell in each hand. Bend your knees and lower your upper body to form a 45 degree angle. Hold both dumbbells parallel to the floor and lift them to the side. Hold the dumbbells on shoulder height and lower them slowly. Make two sets of twelve repetitions.
Downward dog
This yoga position allows your whole body to work, especially the muscles in your back, including the upper back trapezoids. Find a place where you have enough space to stretch. Kneel on the floor and place your hands flat on the floor. Lift from your heels and keep your arms in line with your body. Place your heels flat on the floor if you are flexible enough to hold this position for 15-30 seconds.
Cardiovascular exercise
Any good exercise routine should include a cardiovascular exercise to supplement the strength training.
These types of exercises are true fat burners, as they reduce body fat, including fat on the back. You only need 30 minutes a day to reach results. Try to walk , jog, run, jump rope, use an elliptical machine, swim or do a good aerobic workout once a week. As you increase the intensity of your workout, you will see better results because you burn more calories.
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