How to lose weight on back: 8 exercises for removing subcutaneous fat

Как похудеть на спине: 8 упражнений для удаления подкожного жира

We offer to your attention a set of exercises, telling you how to lose weight on the back. In addition, exercises focused on muscle training and strengthening of the muscle corset back, which is important for maintaining normal functions of the back.

How to remove fat from the back

We usually dream about pack abs on the stomach and firm biceps. But it is also necessary to work and back, to get rid of fat protruding from under the bra, and fat folds at the waist. Weight loss requires training of the whole body, but in order to get slim and fit, it is necessary to work with individual muscles. To reduce the amount of fat on the back, to make your figure look aesthetically pleasing and sports, you need to work with the two largest muscle groups of the back is wide and trapezoidal.+

A little spinal anatomy

  • Latissimus dorsi muscle located on both sides of the spine. They are responsible for posture, keeping the spine straight. In men, these muscles, if properly trained, give back a beautiful V-shape. To workout this muscle groups are the most effective exercises with weights and exercises performed at a fast pace.
  • The trapezius muscle located in the neck and shoulders. In their form they resemble a diamond. These muscles perform the following functions: the head tilts, the movement of the blades, raise your hands.

How to lose weight through the strengthening of the widest back muscles

1. Exercise “inverted pull-up”

Как похудеть на спине: 8 упражнений для удаления подкожного жира

Lie on your back under the fixed bar set at the height of the arm. Wide grip grasp the bar, i.e. the palm are wider than shoulders. Keeping your body straight, pull up to the bar. Slowly return to starting position, arms fully straight. Repeat.+

2. Exercise “pull rope”

Как похудеть на спине: 8 упражнений для удаления подкожного жира

Sit in front unit, back straight, feet firmly resting on the floor or support. Grasp the arm. Arms are fully extended. Tighten the arm to the stomach, taking his shoulders and elbows as far behind your back. While the body remains stationary, work the back muscles, not lower back. Slowly return to starting position. Repeat.+

3. Exercise “pull up”

Как похудеть на спине: 8 упражнений для удаления подкожного жира

Wide grip grip hands on the crossbar. From the position of vis pull on his hands as high as possible. Myself up to the bar, get down to the starting position while straightening your arms. Repeat the exercise several times, hoping to own power.+

4. Exercise “pull the vertical block”

Как похудеть на спине: 8 упражнений для удаления подкожного жира

Sit down, fixing the thigh between the seat and the cushion. Feet firmly resting on the floor. Arms are fully extended upwards, and shoulders elevated. Grab the neck (the bar) with your hands and a wide grip, bending your elbows, pull it down so that the neck has reached the level of your shoulders. Smoothly return the fretboard to its original position until the full straightening of hands, keeping your back straight. Repeat.+

How to lose weight by strengthening the trapezius muscles of the back

5. Lateral thrust dumbbells in sitting position

Как похудеть на спине: 8 упражнений для удаления подкожного жира

For this exercise you will need 2 dumbbells. Sit on the edge of the chair. Hands with dumbbells down. Slightly bending at the elbows, arms out to sides, raising them to shoulder level parallel to the floor. Hold this position for a few seconds. Return to starting position. Repeat.+

6. Pull to the chin

Как похудеть на спине: 8 упражнений для удаления подкожного жира

Become straight, take a dumbbell in both hands. Keep your arms lowered in front of him, touching the dumbbells front of thighs. Bending your elbows and throwing them to the side, raise the dumbbell up to the chin level. Slowly return to starting position. Repeat.+

7. Pushups

Как похудеть на спине: 8 упражнений для удаления подкожного жира

Rest on the floor with palms and toes, keep your hands slightly wider than shoulders on the same line with them. Legs straight. Pull your stomach and don’t relax it during the exercise. Your body should form a straight line from ankles to head. Lower yourself by bending arms until chest touches the floor. Quickly return to starting position. Repeat the exercise several times, hoping to own power.+

8. Cobra pose

Как похудеть на спине: 8 упражнений для удаления подкожного жира

Starting position lying face down. Feet connected, toes stretched. Palms slightly wider than shoulders and resting on the floor. On the inhale lift the upper body, bending at the waist and craning his neck. Try to lift the back due to the muscles of the back, not helping himself with his hands. Keep your arms straight. On the exhale, slowly scroll down.+

The proposed exercise is good work for the back muscles and burn fat. Include them in your daily workout to lose weight. We wish you a beautiful posture and a healthy back!

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