Exercises for losing weight back

Fat has the property of being deposited not only on the stomach orhips, but also on the back, but you can remove it in all cases in one way - with the help of effective exercises that strengthen the dorsal muscles.

Do exercises for losing weight at home ^

Any physical activity almost always involves all the muscles of the body, the same applies to exercises for losing weight in the back: thanks to them you can get rid of fat deposits on the hands, sides and stomach, but above all, they affect the dorsal region.

There is a big difference between training at home and in the gym: in the first case simple exercises are available to perform, and in the second case, more serious complexes using simulators and power tools.

In addition to training, it is very important to follow a diet:

• Abandon fatty, sweet, fried and smoked foods: they negatively affect health, promote the formation of fatty folds;
• The diet should consist mainly of vegetables, fruits, cereals, berries, greens, lean meat, lean fish: these dishes accelerate metabolism and contain few calories, so you can quickly lose weight.

Back Exercise Systems for Weight Loss ^

Exercises for Slimming Your Back and Hands

If the problem area is not only your back but your arms, you should do the following daily exercises:

• back, hands holding along the trunk. We lift the head, and simultaneously pull the feet. Neck muscles at this time should be as tight as possible. Accept the previous position, repeat 15 times;
• We fit on the belly, hands put forward. Maximum bend in the lower back, then take the previous position and perform 14 more times;
• We lay down on the stomach, then with our hands rest on the floor and as high as possible raise the body, after - we fall down. Repeat 15 times;
• We kneel, we fall on the left thigh, while drawing our hands to the right side. Repeat the same action, going to the right. In total, we do 15 times per side;
• We get on the floor, we put the left hand behind our back, and the right one from the bottom, we connect them. We change sides, repeat 15 times.

Physical exercises for slimming the back and sides

The deposited fat on the sides and back can be removed as follows:

• We stand, legs are placed widely. We do 2 slopes in each direction, repeat all 30 times;
• We lie on our backs, bend our knees and keep widely apart. Raise the body, touch the hands of the left knee, go down, then touch the right knee. We perform 20 times;
• We sit on the floor, hands rest on it. Raise the buttocks, fix them in one position, then perform the lifts of each leg up. We do 15 times;
• We fit on the belly, hands are fastened behind the head. We perform lifting of the body 15 times.

Exercise for losing weight in the gym

For those who preferred home workouts to the gym, coaches usually include the following exercises in the training program:

• Deadlift;
• Squats with a barbell;
• Thrust blocks to the chest;
• Lateral twisting;
• Dumbbells with dumbbells;
• Push-ups from the bench.

Effective exercises for slimming the back and shoulders

Despite the ease of doing, such exercises help tighten the muscles of the back, hands, stomach and even legs:

• Push-ups: hands and toes of the feet rest on the floor, making sure that the palms are strictly under the chest. We lift the entire body by extending the elbows, returning back. We do 15 times. If it is not possible to properly press out at the initial stage, it is possible to alleviate the problem, resting on the floor not with socks, but with knees;
• Back push-ups: we turn our backs to a chair or any other elevation, lean on it with our hands, keep our hands straight, and knees - bend. At the inhalation we bend our elbows in the elbows, on the exhale - we unbend. Repeat 10-15 times;
• With dumbbells: the legs are kept widely apart, the body is tilted forward, in the hands of the bowls. We inhale them down to their knees downwards, on exhalation - we return back;
• Stretching dumbbells: we stand, we keep our backs straight, hands with dumbbells are lowered down. On exhalation we pull them to the chest, on inhalation - we lower them. We do 15 times;
• Jumping: we lower hands down, we keep feet together. During the jump, we spread our legs apart, and raise our hands upwards. We jump 30 times;
• Push-up with dumbbells: take a position for simple push-ups, but in the hands hold dumbbells. At the inspiration we perform the lifting of the body, on exhalation - we lower it. We repeat in 2 approaches 10 times.

Exercises for slimming the back of the house: testimonials and results ^

Regularly doing physical exercises, you can remove the hated folds from your back in just one month, but if you have too much excess weight, you will need a longer period to achieve the result. In addition, sport has a positive effect on the body, and people engaged in it have stronger immunity than those who are used to lying on the couch around the clock.

Reviews on exercises for losing weight back

Anna, 28 years old:

"For a year I gained 10 kg - for me it is very much. Naturally, fat appeared everywhere, but if I removed it on my stomach only with a diet, then I had to do exercises to get rid of the wrinkles on my back. The best of them are twists, push-ups and body lifts, because they helped me to put in order the figure »

Margarita, 33 years old:

« Before sports it had absolutely nothing to do, but to prepare myself for the beach season, I decidedwalk to the gym. The wrinkles had to be eliminated everywhere, including on the back, and for these purposes the coach said to do the deadlift and squats: in spite of the fact that they primarily use the gluteal muscles, they are also useful for the dorsal tissues. »

Daria, 39 years old:

"I do not have the opportunity to visit the simulator, but at home I am happy to twist the hoop, swing the press and do body lifts. It was these exercises that helped me get rid of fat on the sides and back. "