Exercises to Lose Fat on the Back

The fat located on the back is typically associated with a start of obesity, so its loss is fundamental. Should worry about to change that now.

Exercises to Lose Fat on the Back

The exercises to lose fat on the back are usually demanding, due to the inclusion of large muscle groups.

If you have fat on the back, opt to use exercises that allow the execution of many repetitions, without the need to add loads too high.

EXERCISES TO LOSE FAT ON THE BACK

1. ROWING ON THE TRX

The TRX is the promoter par excellence of suspension training. The fact that we work with our body weight, is in an initial phase, more than enough to be able to speed up the metabolism to ensure fat loss. Thus, we suggest that you switch remadas high and low on the TRX:

  1. Start in the right position, facing the TRX;
  2. The slope should be the maximum, since the column if you hold the right and the abdomen contracted;
  3. The neck can not be overloaded;
  4. With the arms aligned and together to the body, pull the elbows back (low rowing), and then extend in a controlled way;
  5. At the end of this movement, stretch your arms, yet comfortable way;
  6. To do this the second pull, the elbows will be at shoulder height and perpendicular to the forearms;
  7. Return to starting position in a controlled way, and start again with the paddle on low, alternating with high

 

  1. LUMBERJACK WITH BALL MEDICAL

 

  1. Start the exercise in a right position: feet on width of shoulders, shoulders rotated back and the arms extended along the body, holding on the ball medical;
  2. It is vital that ensure that the abdomen is fully contracted, as well as the buttock, so as to maintain the integrity of the lumbar spine and of the whole structure of the core;
  3. The movement of the ball always runs with the full extension of the arms and on the maximum amplitude;
  4. Start the movement with the ball on the right side of the hips and the movement is explosive to the left side above the head;
  5. The descent of the ball up to the hip again has got to be very controlled.
  6. The movement must be repeated also on the opposite side.
  1. PULL DOWN
  1. Sitting, maintaining posture high: column right, shoulders rotated back, pull the bar to the line of the chest;
  2. Do not arch the back;
  3. Hold the contraction the abdominal.

 

  1. THE LUMBAR IN THE BANK ROMAN
  1. Support-if a bank, roman, set at about the height of the hip.
  2. Maintaining the alignment of the spine, back extensions low back without overdoing it in breadth: the movement runs only up to the normal alignment of the spine.
  3. The neck should follow the alignment of the spine and the gaze must remain on the floor.
  4. If it’s too low, you can add a disk as close to the chest.

Attention: Before doing these exercises to lose fat on the back, make sure that you have physical capacity to do so and counsel with a personal trainer in the first place.

And don’t forget: in relation to the power, should immediately cut off the fats, especially saturated fats, together with the elimination of soft drinks from her diet. Try to do several light meals during the day and avoid heavy meals.

As for the rest, it is essential that you wager on eight hours of daily rest effective, so that your metabolism can recover and accept the exercise that you will receive later.

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