The secret of eliminating back fat is not just doing those back exercises. In fact, trying to find a local slimming method is your biggest problem, because then you can't find the root of the problem, and the so-called local slimming method won't work, that is to say, if you don't pay attention to the reduction of whole body fat but only the reduction of back fat, it won't work.
You accumulate fat on your back because you are getting fatter all over, and you use too little back muscles. You need to train your whole back strength training at least 1 time a week to get in shape.
In fact, if your overall body fat content is relatively high, just carrying out back training will not help you improve the shape of your back much. You still need to adopt a diet strategy and aerobic exercise to reduce body fat.
Finally, if you still have bad posture, the hunchback posture with round shoulders will also make your back look much thicker. This problem will not be improved by plastic surgery and weight loss training, and a professional physiotherapist is needed to correct the posture.
Posture impairment, posture defect, scoliosis, ideal load-bearing male.
The reason why your back is so thick.
Correct and wrong postures with watercolor illustrations of people. A comparison between a woman with normal and healthy spine and a woman with abnormal spine.
First, only focus on local slimming;
Second, the back muscles lack exercise;
Third, the body fat content is high;
Fourth, bad posture.
5 steps to eliminate back fat
Female athletes are nervous about back muscles and weapons.
First, eat clean, low-calorie healthy food;
Second, do more endurance aerobic exercise;
Third, carry out overall strength training;
Fourth, correct the bad posture;
Fifth, carry out back shaping training.
On the basis of reducing fat and improving your bad posture, we have prepared a training plan for shaping your back. * * * contains five training movements, and each movement is trained 12- 15 times. If you are a beginner, you can train 2-3 groups in cycles. If you are an experienced trainer, you can train 3-5 groups in cycles.
Attractive fitness woman in studio on gray background. Close-up of muscular back
Training action 1: rowing backwards with both hands.
Hold a dumbbell in each hand, palm forward, legs slightly bent, upper body slightly forward, keep back straight, and then paddle.
Training action 2
One hand is pressed on the pedal, the body is down, the legs are open to support the ground, the other hand holds the dumbbell, and then the arms are bent to paddle.
Training action 3
Hands on the ground, one knee on the ground, the other leg straight up. Do push-ups first. After push-ups, bend your knees to your elbows and do belly rolls. Then, kick back and do push-ups.
Training Action 4
Hold a dumbbell in each hand, stand on one leg, straighten the other leg backward, lean forward, and straighten your hands forward at the same time.
Training action 5
Squat in front of the BOSU ball, then press your hands on the BOSU ball, straighten your legs after jumping up, and do hand-held plate support. Then push your hands up, support your elbows on the BOSU ball, and do the elbow lifting support action. Then push your elbows up to support the BOSU ball, and then jump your legs into a squat action.