How to remove fat folds on the back in a short time. Exercise, diet, massage

Age and unhealthy lifestyles cause the human body to change. Wrinkles appear on the skin, unnecessary pounds form folds on the back and waist, impairing the attractiveness of a woman and forming many psychological complexes. How to remove fat deposits from the back in a short time by doing simple exercises at home, this article will tell.

Causes of the appearance of fat folds on the back

The fact that a person consumes more food than spends it leads to the appearance of body fat. It should also be taken into account that people have genetically different metabolic rates. It is much more difficult to recover at a high metabolic rate than at a low one.

Therefore, you should follow the rules of proper nutrition, which allow you to speed up your metabolism:

• Eat in small portions. The stomach of a healthy person has a volume equal to that of his fist.
• Eat 5-6 times a day, which leads to an acceleration of metabolism.
• Drink enough water, at the rate of 30 ml per 1 kg of body weight. The liquid provides the removal of toxins from the body, which greatly affects the metabolism.

To get rid of folds of fat, you need to turn it into energy and spend it. During the lipolysis of triglyceride, which stores energy in the fat cell, it breaks down into fatty acids and glycerin. They enter the bloodstream and provide nourishment 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 when sugar levels drop.
• Cortisol is produced during mental and physical stress.

Due to the fact that hormones move with the blood, it will not be possible to evenly burn fat only on the back without splitting it in other places.

The rate of fat decomposition is also determined by the concentration of capillaries and nerve endings in muscles and tissues, the more blood enters the muscles, the faster fat is burned.

The human body accumulates excess fat in different parts of the body at different rates. It forms quickly on the back, sides, abdomen and buttocks, but much more slowly on the calves and arms. The reverse process occurs when fat is decomposed where it accumulates quickly, where fatty tissue is burned more slowly.

What to follow the rules of eating and do exercises at home in order to remove folds on the back in a short time will be shown later in the article. When losing weight, you need to closely monitor weight loss, a loss of 0.5 - 1 kg per week is the norm recommended by specialists.

Exercises to remove fat on the back under the shoulder blade

A sedentary lifestyle is the main cause of excess body fat on the back. The first step is to prepare the muscles, they must withstand prolonged physical training.

To accomplish 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 has a positive effect on the life-creating systems of the human body. Squatting restores muscle activity and releases fat-burning hormones into the bloodstream.
• Classic push-ups from the floor - This is a basic exercise for developing the muscles of the back, shoulders, chest and arms.

Description of the exercise "Squats":

• Set your legs to the width of the shoulder girdle and imagine that you need to jump forward. They will reflexively assume the best squat position.
• Slowly, taking a breath, go down, the gluteal muscles should be below knee level. Keep your back straight, eyes look forward.
• While exhaling, straighten your legs and take the starting position.

Do as many reps as possible, take a break, and your breathing and heart rate should be back to baseline. 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 negatively affects the knee joints.

Description of the exercise "Push-ups from the floor":

• Sit down and lean on your knees with your arms at your sides, at a distance slightly wider than your shoulders.
• Lean on the surface of the palms of the hands and on the toes, stretch the body and thighs in one line.
• While inhaling, lower the body until the chest touches the floor surface.
• While exhaling, slowly straighten your arms at the elbow joints and take the initial position.

Squeeze out as many times as possible. Take a restorative break and do push-ups again.

For beginners, push-ups should be done from the knees, this will make it possible to perform more repetitions and will develop the muscles of the back, arms and chest faster.

Exercises to remove fat from the back and sides

After mastering the basic exercises, you need to include movements for twisting the body in the exercises. They will strengthen the muscles of the human core, abs and obliques.

How to remove folds on the back in a short time (exercises at home are quite effective) are recommended by experts.

The twisting of the upper body is done on a special gymnastic carpet on the floor or on a special inclined board. It is preferable for beginners to start doing this movement better on a flat floor, and then, to increase the load, move to an inclined board. The lower the chest, the harder it is to twist.

Description of the execution of the upper twists:

• Place yourself on a gymnastic mat while lying down.
• 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 palms of the hands are clasped in the lock at the back of the head.
• Slowly raise the shoulder blades from the floor, twist the top of the body, reach for the pelvis. The loin is pressed to the floor, linger for 1 sec. in the highest position and with an additional effort of will, strain the press.
• Take your time to return to the starting position. The muscles of the press are tense, the head does not fall to the floor.
• Perform the most repetitions.
• Recover breathing and take another approach.

Reverse crunches:

• Sit on a flat surface of the floor, shoulder blades and lower back are pressed to the floor. With the hands of the hands, fix the upper 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 bottom twists as many times as possible.
• Restore breathing, repeat the exercise cycle.

Diagonal twists:

• Get into the position as when performing the upper crunches.
• Twisting the body of the body with a screw, pull the left elbow towards the right knee. In this position, make an exposure for 1 sec.
• Take the starting pose.
• Twist to the other side with the right elbow, reach for the left knee.Linger for 1 sec.
• Repeat as many times as possible.
• Bring breathing back to normal and take 1 more approach.

The effectiveness of the exercise will increase if you use visualization and mental connection with action. It is necessary to imagine muscle contraction, warming up, filling with blood. Using this technique, when performing exercises, will make it possible to work out muscle tissue faster and better.

Dumbbell Exercises

How to remove folds on the back in a short time (exercises at home can be using weights) in order to develop muscle tissue in the back and break down excess fat layers will be discussed later.

Dumbbell lunges:

• Hold the dumbbells in the palms of the lowered hands. Place the feet about the width of the hip joints.
• Inhaling, step forward with your left foot. Transfer body weight to the left foot. Bend her at the knee. Perform the exercise slowly, keeping balance. You need to step softly and resiliently. You can not drop sharply 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 the thigh of the left leg should not exceed 90 degrees. The right bent leg rests on the toe.
• Exhaling, elastically push the surface of the heel of your left foot off the floor. Take the starting position.
• Lunge with the other leg.
• Do 19-26 reps.
• Relax and take 1 more approach.

Breeding dumbbells in different directions:

• Starting pose as in a lunging exercise.
• Exhaling air, spread your arms with dumbbells to the sides. Take an exposure at shoulder level. The hands should not be higher than the elbows.
• Breathing in air, return your hands to their starting position.
• Do hand raises 20-25 times.
• Recover and repeat the exercise.

Bent-over dumbbell lift:

• Lean with your left knee and left hand on the bench. The case is in a horizontal position. The eyes look forward, the back is straight. The right hand with a dumbbell is lowered down.
• Exhaling, slowly bend your right arm at the elbow and raise the dumbbell to the level of the body. The dumbbell moves towards the pelvis.
• Lower your hand to the starting position, inhale.
• Do 20-25 reps.
• Change hand and 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.

Fitball exercises

How to remove folds on the back in a short time (exercises at home are suitable for any level of fitness) with minimal stress on the spine will be interesting for people with diseases of the musculoskeletal system.

Upward bends (stretching the back muscles):

• Lie on the gymnasium ball with your stomach, straight legs slightly apart. The toes rest against the floor surface. Hands are slightly apart and located along the body.
• As you exhale, slowly raise the upper body up, bending in the lower back. Reduce the shoulder blades as much as possible. Fix the body at the top point for 2 seconds.
• On inhalation, go back.
• Perform 2 sets of 5-10 times.

Raising your legs while lying on your stomach:

• The arms are bent at the elbows and rest on the floor with the palms. Fitball under the stomach. The toes rest on the floor surface. Head at knee level.
• Exhaling, raise your legs up, the body straightens in a line.
• On inhalation, return the body to its previous position.
• Do 2 sets with maximum reps.

In order to train comfortably on the fitball, its size should be chosen according to your height.

Exercises with a gymnastic stick

The gymnastic stick is held with two hands, the distance between it is greater than shoulder width. Exercises are performed on 4 or 8 counts. Movements begin to do with a small amplitude, gradually increasing it. The repetition of the exercises varies from 10 to 20 times.

Back Exercise Cycle:

• Stand up straight, put your feet shoulder-width apart. Place the sports equipment behind the head in line with the shoulders.
• Fix the pelvis and legs. Make turns with the body in different directions.
• Raise the stick up. The arms are straight.Make side bends in different directions.
• Hold the gymnastic stick overhead in straightened arms.
• Bend forward, flexing as much as possible in the lumbar spine and bending your arms up.

The gymnastic stick must be chosen based on the height of the student and the weight:

• For beginners - about 1.5 - 3 kg.
• Athletes - from 6 to 9 kg.

Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.

Methods to Get Rid of Back Wrinkles Through Diet

What to follow the nutritional rules so that the exercises performed at home are as effective as possible and allow you to remove folds on the back in a short time, is described in this part of the article.

To speed up the breakdown of adipose tissue, low-calorie diets are used. The basis of this principle of nutrition is formed on the reduction of the calorie content of the usual diet and strict accounting of calories consumed.

To implement this method of nutrition, it is necessary to correctly select an everyday menu with a balanced content of the necessary products.

You should eat low-calorie foods in order to activate the fat breakdown processes to provide the body with the necessary energy.

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 products.
• Eat food in a fractional way, 5-6 times a day.
• It is forbidden to eat animal fats, limit the use of vegetable fats in dishes to 80 g per day.
• In the evening, take food no later than 3 hours before bedtime.
• Prepare food 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 should be excluded from the list of consumed products.
• All simple carbohydrates (sugar, sweets) are prohibited for eating.
• Minimal salt intake.
• The daily menu should provide the body with necessary, vital vitamins and minerals.
• Drink at least 2 liters of water a day.

Burning subcutaneous fat on the back with massage

Massage is contraindicated for people with fever and chronic diseases of the gastrointestinal tract. Massage should not be done on critical days, during gestation and within 2 months after childbirth, caesarean 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 self-massage at home. It will activate the processes that ensure the breakdown of fatty deposits, improve the appearance and elasticity of the skin.

First, you need to prepare the problem area by applying a cream or treating it with a special oil. Warm up the prepared surface with light strokes. This effect will not allow bruising after intense pinching.

Grab the fat layer with your palm so that 4 fingers are on one side, and the thumb is on the other. Moving clockwise, it is tedious to squeeze and push the adipose tissue, increasing the impact and increasing the radius of the trajectory with each revolution. Make 3 passes.

Rub the entire worked area with a terry towel. At the end of the process, stroke and pat this place.

During the massage, the appearance of sharp painful sensations is not allowed. Slight tingling and redness of the skin are acceptable during the procedure.

Daily 10 - 15 min. exposure within a month will allow you to get a noticeable result.

Constant training, a variety of physical exercises, a diet, massage will allow you to remove folds on the back in a short time on your own at home. The main desire and daily implementation of the planned program of action, and no difficulties can prevent the achievement of the goal.

Article design: Mila Friedan

Video on how to remove folds on the back

How to remove fat folds on the back: