Age and an unhealthy lifestyle make a person’s body change. Wrinkles appear on the skin, unnecessary pounds form folds on the back and waist, worsening the attractiveness of a woman and forming many psychological complexes. How to remove fat deposits from the back in a short time, doing simple exercises at home, this article will tell.
- Causes of the appearance of fat folds on the back
- Exercises to remove fat on the back under the shoulder blade
- Exercises to remove fat from the back and sides
- Dumbbell Exercises
- Fitball Exercises
- Gym exercises
- Methods for getting rid of creases on the back with diet
- Burning subcutaneous fat on the back with massage
- Video on how to remove creases on the back
Causes of the appearance of fat folds on the back
The appearance of fatty deposits is caused by the fact that a person consumes food more than he spends it. It should also be noted that people have a different metabolic rate genetically. With a high metabolic rate, recovering is much more difficult than with a low.
Therefore, you must follow the rules of proper nutrition, which allow you to accelerate the metabolism:
- There are small portions. The stomach of a healthy person has a volume equal to the volume of his fist.
- Eat 5-6 times a day, which leads to an acceleration of metabolism.
- Drink enough water, at a rate of 1,01 fluid ounce per 2 pounds of body weight. Liquid provides the removal of toxins from the body, which greatly affects metabolism.
To get rid of folds of fat, you need to turn it into energy and spend it. In the process of lipolysis of triglyceride, which stores energy in the fat cell, it decomposes into fatty acids and glycerin. They enter the bloodstream and provide nutrition to the muscles and organs of the body.
The process of fat burning is triggered by special hormones that are produced by the endocrine system during stressful situations:
- Adrenaline appears at the moment of danger.
- Growth hormone (somatropin) provides energy to cells during sleep, allowing them to recover quickly.
- Glucagon is produced by lowering sugar levels.
- Cortisol is produced during mental and physical overloads.
Due to the fact that hormones move together with blood, evenly burning fat only on the back without splitting it in other places will not work.
The rate of fat decomposition is also determined by the concentration of capillaries and nerve endings in the muscles and tissues, the more blood enters the muscles, the faster the fat is burned.
The human body accumulates fat surpluses on different parts of the body at different speeds. On the back, sides, stomach and buttocks, it forms quickly, but on the calves and hands it is much slower. The reverse process occurs when fat is decomposed where it quickly accumulates, where fatty tissue is burned more slowly.
What to observe the rules of eating food and perform exercises at home to remove wrinkles on the back in a short time will be shown later in the article. When losing weight, you need to carefully monitor weight loss, a loss of 1 -2 pounds per week is the norm recommended by experts.
Exercises to remove fat on the back under the shoulder blade
A sedentary lifestyle is the main reason for the appearance of excess body fat on the back. The first step is to prepare the muscles, they must withstand prolonged physical training.
To implement this task, it is necessary to do basic exercises that strengthen the main muscle groups of the body:
- Deep squats without weights. Sports experts believe that this exercise is one of the most highly effective. It comprehensively involves all large muscle groups and positively affects the vital systems of the human body. Performing squats returns muscle activity and releases hormones into the bloodstream that burn fat.
- Classical push-ups are a basic exercise for developing the muscles of the back, shoulders, chest and arms.
Description of the exercise “Squats”:
- Feet set on the width of the shoulder girdle and imagine that you need to jump forward. They reflexively take the best position for squats.
- Slowly, while breathing in, go down, the gluteal muscles should be below the level of the knees. Keep your back straight, eyes look forward.
- While exhaling, straighten your legs and take the starting position.
Do as many repetitions as possible, take a break, breathing rate and heart rate should return to the initial indicators. Repeat the exercise. When doing squats, you should pay attention to the fact that the knees at the lowest point do not protrude beyond the toes of the feet. Failure to comply with this rule adversely affects the knee joints.
Description of the exercise “Push-ups”:
- Sit down and lean on your knees, hands are on the sides, at a distance slightly wider than the shoulders.
- Lean on the surface of the palms of the hands and on the toes of the feet, extend the body and hips in line.
- On inspiration, lower the body until the surface of the floor is touched by the chest.
- As you exhale, take your time to straighten your arms in the elbow joints and take the initial position.
Push out as many times as possible. Take a restorative break and do push-ups again.
Beginners to train should do push-ups from their knees, this will make it possible to perform a greater number of repetitions and will quickly develop the muscles of the back, arms and chest.
Exercises to remove fat from the back and sides
After mastering the basic exercises, you need to include movement to twist the body into the classes. They will strengthen the muscles of the human body cortex, abs and oblique muscles of the abdomen.
How to remove creases on the back in a short time (exercises at home are quite effective) experts recommend.
Twisting the top of the body are done on a special gymnastic carpet on the floor or a special inclined board. It is preferable for beginners to start making this movement better on a flat floor, and then, to increase the load, switch to an inclined board. The lower the chest, the harder the curls.
Description of the execution of the upper twists:
- Placed on a gymnastic carpet lying.
- The legs are bent at the knee joints, the surface of the feet is in contact with the floor, the lower back is pressed to the floor. The hands are clasped in the lock on the back of the head.
- Slowly raise the shoulder blades from the floor, twist the top of the body, reach for the pelvis. Loin pressed to the floor, linger for 1 second. in the highest position and with an additional effort of will to strain the press.
- Take your time to return to the starting position. The muscles of the press are strained, the head does not fall to the floor.
- Perform the largest number of repetitions.
- Restore breathing and take another approach.
- Settle down on a flat floor surface, shoulder blades and lower back pressed to the floor. Using your hands to fix the top of the body, grabbing the support behind the head.
- Without lifting the shoulder blades from the floor, raise the hips and pelvis up, twisting the bottom of the body.
- Take the starting position.
- Perform lower twists the most times.
- Restore breathing, repeat the exercise cycle.
- To get into position, as when doing the upper twists.
- Twisting the body casing with a screw, pull the left elbow towards the right knee. In this position, take a shutter speed for 1 second.
- Take the starting pose.
- Curl to the other side with the right elbow, reach for the left knee. Hold for 1 sec.
- Repeat as many times as possible.
- Bring your breathing back to normal and take 1 more approach.
The effectiveness of the exercise will increase if you use visualization and a mental connection with the action. It is necessary to imagine muscle contraction, its heating, filling with blood. Using this technique, when performing exercises, will provide an opportunity to work out muscle tissue faster and better.
How to remove wrinkles on the back in a short time (exercises at home can be using weighting materials) to develop muscle tissue of the back and break down excess fatty layers, will be discussed later.
- Hold the dumbbells in the palms of your dropped arms. Feet should be placed on the width of the hip joints.
- Inhaling, step forward with your left foot. The body mass should be transferred to the left foot. Bend her in the knee. Exercise to perform slowly, keeping balance. You need to step softly and firmly. You can not sharply fall on your left leg. The knee of the front leg should not protrude beyond the toe of the foot. The angle between the lower leg and thigh of the left leg should not exceed 90 degrees. The right bent leg rests on the toe.
- Breathing out, elastically push the heel surface of the left leg off the floor. Take the starting position.
- Lunge with the other leg.
- Do 19-26 reps.
- Relax and do 1 more approach.
Breeding dumbbells in different directions:
- The initial pose, as in the exercise with lunges.
- Exhaling air, spread your arms with dumbbells to the sides. At shoulder level, take a shutter speed. Hands should not be above elbows.
- Inhaling air, return your hands to their original position.
- Make a breeding of hands 20-25 times.
- Recover and repeat the exercise.
Tilt Dumbbell Lifting:
- Lean with your left knee and left hand on the bench. The housing is horizontal. Eyes look forward, back is straight. The right hand with the dumbbell is down.
- Exhaling, slowly bending the right arm at the elbow and raising the dumbbell to the level of the body. Dumbbell moves to the pelvis.
- Lower your hand to the starting position, take a breath.
- Perform 20-25 reps.
- Change arm and perform a cycle of movements.
- Relax, take the next approach.
For effective fat burning, you should do 20–25 repetitions, using not heavy dumbbells, but in a fairly fast rhythm.
How to remove folds on the back in a short time (home exercises are suitable for any level of preparedness) with a minimum load on the spine, it will be interesting for people with diseases of the musculoskeletal system.
Bending upwards (stretching the back muscles):
- Lie on the gymnasium ball with your stomach, straight legs a little apart. Toes rest against the surface of the floor. Hands are slightly apart and are located along the body.
- As you exhale, slowly lift your upper body up, caving in your lower back. Blades to reduce as much as possible. Fix the body at the top for 2 seconds.
- On a breath back.
- Perform 2 sets of 5-10 times.
Raising the legs lying on the stomach:
- Hands are bent at the elbows and rest on the floor with palms. Fitball under the stomach. Toes of the feet rest on the surface of the floor. Head at the knees.
- Exhaling, raise legs up, the body straightens in a line.
- On inspiration, return the body to its previous position.
- Do 2 sets with the maximum number of repetitions.
In order to train on a fitball it was comfortable, its size should be selected to fit your height.
A gymnastic stick is held with two hands, the distance between it is greater than the width of the shoulders. Exercises are performed on 4 or 8 accounts. Movements begin to be done with a small amplitude, gradually increasing it. The repetition of exercises varies from 10 to 20 times.
Exercise cycle for the back:
- To stand upright, put your feet shoulder-width apart. The sports equipment should be placed behind the head in line with the shoulders.
- Lock the pelvis and legs. Make body turns in different directions.
- Stick up. Hands are straight. Make lateral inclinations in different directions.
- Gym stick over your head in straightened arms.
- Make an inclination forward, bending as much as possible in the lumbar spine and tilting your arms up.
You need to choose a gymnastic stick based on your height and weight:
- For beginners – about 3 -7 pounds.
- Athletes – from 13 -20 pounds.
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Methods for getting rid of creases on the back with diet
How to observe the nutritional rules so that the exercises performed at home are as effective as possible and allow to remove wrinkles on the back in a short time, is described in this part of the article.
To accelerate the process of splitting adipose tissue, low-calorie diets are used. The basis of this principle of nutrition is formed on the reduction of calories in a normal diet and strict accounting of calories consumed.
To implement this method of nutrition, it is necessary to correctly select a daily menu with a balanced content of the necessary products.
Low-calorie foods should be eaten in order to activate the processes of splitting fat to provide the body with the necessary energy.
|The main types of low-calorie diets||Daily calories, kcal||Description|
|Basic||1.4 – 1.6||The standard for slow and safe weight loss. You can follow this diet until the necessary weight indicators are achieved. You can use this diet without time limits. It is compiled for 4 weeks with a planned weight loss of 9 -11 pounds. Significantly improve the result of this diet with the help of physical training.|
|Moderately limited diet||1.1 – 1.3||Compliance with this diet is not more than 28 days. For 7-8 days, a person adhering to such a diet will lose up to about 4 -7 pounds of excess body fat.|
|Extreme diet. Only people with excellent health can use this diet.||0.65 – 0.95||The duration of this diet is not more than 10 days. For a week, a person can lose 9 -11 pounds.|
To get a positive result, you must follow the basic rules and principles of a low-calorie diet:
- The menu should mainly consist of protein foods.
- Eat food in a fractional way, 5-6 times a day.
- It is forbidden to eat animal fats, the use of vegetable fats in dishes is limited to 80 g per day.
- In the evening, take food no later than 3 hours before going to bed.
- Cook in a double boiler, boil in water or bake in the oven.
- Eat no more than 100 g of complex carbohydrates per day.
- Baking, alcohol to exclude from the list of consumed products.
- All simple carbohydrates (sugar, sweets) are forbidden for eating.
- Minimal salt intake.
- The daily menu should provide the body with the necessary, vital vitamins and minerals.
- Drink at least 0,5 gallon of water per day.
Burning subcutaneous fat on the back with massage
For people at elevated temperatures and with chronic diseases of the gastrointestinal tract, massage is contraindicated. Massage can not be done on critical days, during the bearing of the child and within 2 months after childbirth, cesarean section or abortion.
The main task of any massage is to provide additional blood flow to the desired area of the body, which will lead to an increase in the concentration of hormones that break down fat.
Pinch massage is the best way to massage yourself at home. It will activate the processes that ensure the breakdown of body fat, improve the appearance and elasticity of the skin.
First, you need to prepare the problem area by applying cream to it or treating it with special oil. Lightly warm the prepared surface. This effect will not allow bruising to form after intense tweaking.
Grab the fat layer with the palm of your hand so that 4 fingers are on one side and the big one on the other. Moving clockwise, it is tedious to squeeze and squeeze fat tissue, with each revolution increasing the impact and increasing the radius of the trajectory. Make 3 calls.
Rub the whole worked area with a towel. At the end of the process, stroking and patting this place.
During the massage, the appearance of sharp painful sensations is not allowed. Slight tingling and redness of the skin are permissible during the procedure.
Daily 10 – 15 min. impacts within a month will provide a noticeable result.
Constant training, a variety of physical exercises, diet, massage will allow you to remove creases on the back in a short time on their own at home. The main desire and daily implementation of the planned program of action, and no difficulties can prevent you from achieving your goal.
Video on how to remove creases on the back
How to remove fat folds on the back: