How to quickly lose back fat? Having fat on the back can make people look strong, so some people will exercise their backs through various exercises in their lives. Exercise is a continuous process. Let me share how to lose back fat quickly.

How to lose back fat quickly 1 shrug the bell

Stand with your feet wider than your shoulders, lift dumbbells in front of your lower body and put your hands forward. Lift your shoulders hard and then relax. Repeat 10- 15 times. It is best to lift your shoulders and then pull them back. Mainly exercise the lower trapezius and levator scapulae. Assist to exercise rhomboid muscle, teres minor and infraspinatus.

Bend over and row.

Bend down, your legs can be straight and flexible, your hands naturally droop, and hold the dumbbell. Bend your arms and row with your elbows up. Repeat 10 times. Mainly exercise latissimus dorsi. Auxiliary exercise trapezius, lower posterior deltoid, rhomboid, teres minor, infraspinatus.

Stand straight.

Stand with your heels up, clench your hands behind your back, palm down, pull back hard, and stand still for 5- 10 seconds. Push your chest out and let your shoulders bulge. This exercise can exercise large and small rhomboid muscles, middle and lower trapezius muscles, big and teres minor.

Stand still, stand still, hold your chest out and turn around.

Stand with your feet wider than your shoulders and hold the bar with your hands behind your neck (you can use a wooden stick or plastic stick). Turn left and right slowly, 10 times per side. Consciously chest out. Mainly exercise the lower trapezius muscle, rhomboid muscle, teres muscle and infraspinatus.

raise

Keep your arms straight and lie prone. Make a fist and bend your arm, and stand up at the same time (from both ends). Repeat 10- 15 times. Mainly exercise sacrospinous muscles. Assist to exercise the posterior thigh and gluteal muscles. Attaching importance to and strengthening back exercise can not only eliminate pain, but also reduce excess fat on the back and make the back plump and fit. It is of great help to white-collar workers who have been working at their desks for a long time.

How to quickly lose back fat 2 How to remove back fat

Tighten back skin

Stand up straight, put your hands down naturally, use the strength of your back to tighten your back, keep this posture for 15 seconds, and then slowly return to your original posture. Repeat this exercise until your back feels tired. This simple tension and relaxation action can make your back muscles firm and accelerate the burning of fat. Regular practice can make it easy for you to practice your sexy back.

Stretch and throw fat.

Wake up every morning and stretch beautifully, which can effectively help you get rid of the fat on your back. You can stretch on your back, sit and stretch your waist, or lie in bed like a cat, hunch over your waist and stretch comfortably with all your strength. This will make your back muscles exercise, so as to have a sexy back.

Stand against the wall after supper.

After a full meal, find a clean wall and stand with your back close to the wall, while keeping your back tight. Standing like this after a meal can improve the contour curve of your back, so that you can lean against the wall and slim out a sultry curve, thus achieving the effect of losing weight.

Do a back cleaning

Some MM dare not show their back skin because they have acne spots on their backs. At this time, you should clean your back. Then pour some salt into your palm, add some water and gently wipe your back. It can effectively help the back to diminish inflammation, make the acne on the back disappear quickly and give you a smooth and beautiful back.

Remove dead skin

Some MM have accumulated a lot of dirty things on their backs, which have not been cleaned up in time, leading to back hypertrophy. MM can do exfoliation care for the back regularly. Mix egg white with a little honey and apply it on the back. Washing with warm water after drying will make the back skin firmer and exfoliate. Doing 1~2 times a week can give you a charming back.

Wash your back with hot and cold water.

Bathing can also help you lose weight. Rinse the back with hot water first, and then rinse with cold water after the pores on the back are opened, which will make the pores shrink immediately. With the bath ball, give the whole body a circular massage, which can effectively promote blood circulation and make the back firmer.