Why does fat accumulate on the back? In summer, many beautiful clothes are suspenders, but there is so much back fat, what should I do? How to lose weight? The hot summer is coming, girls can show their sexy side by showing their shoulders and backs again, but when they encounter a thick layer of back fat, what should I do? How to eliminate back fat? Recommend four major equipment Thin back exercise, help you lose weight quickly!
First, the reasons for the accumulation of back fat
- Ge Youlie
Ge You is inexplicably hot when you lie down, but you are still proud of Ge You lying down? Poor sitting posture will cause the pelvis to be skewed, which will cause the whole body to be skewed, and the skewed parts will be more likely to accumulate fat! Ge You lie out!
- Sitting for a long time
After sitting for a long time, you will find that your back, shoulders and neck become stiff? If the upper body stays in one position for a long time, it will seriously affect the metabolism and cause fat accumulation. People who are sedentary should often do shoulder and back stretching exercises.
- Underwear is not suitable
Underwear that is too tight will hinder the blood circulation and lymphatic stagnation. After the metabolic capacity is reduced, the body is easy to accumulate aging waste, and the back is more likely to accumulate fat. Underwear must be changed frequently! Do not wear tight underwear.
- Lack of exercise
Insufficient exercise will directly lead to the degeneration of the muscles in the shoulders and neck, and the back is easy to grow. Even if you don’t have time to go to the gym, you can use your spare time to do some appropriate exercises to exercise your muscles.
Second, the four major equipment thin back exercise
- High pull-down device
Step1. After sitting firmly, place your toes forward and hold the bar with both hands. The grip of each hand is about one palm wider than your shoulders, and your body is slightly tilted back.
Step2. The main action is to pull the bar down to the chin.
Step3. The speed is faster when pulling down, and slower when playing back. You can clearly feel the tightness in your back as you pull the bar down. Warm reminder: It is generally carried out under the guidance of the coach, so it is not a big problem. Instead of pulling the bar down to your chest, pull it down to your chin.
- Barbell
Step1. Stand with your toes forward, with your feet slightly wider than your shoulders.
Step 2. Bend your knees, keep your chest out, and hold the barbell with both hands shoulder-width apart.
Step3. The lower body should tighten the buttocks to maintain stability.
Step 4. Pull the barbell toward the middle of your abdomen with the strength of the back contraction, pause for a few seconds, and then slowly lower it. The main effect of barbell exercises is also to firm the back. The barbell weight that a person can lift 15 times in a row should be the standard weight for practice. For women, it should be as light as possible. Reminder: You must be careful when doing it, otherwise you will be easily injured and it will be difficult to achieve the desired effect.
- Seated flat puller
Step 1. Keep your toes forward and your knees forward. The knees should not be too far apart, and the distance between the feet should be less than shoulder width.
Step 2. Keep your chest up and look straight ahead.
Step 3. Pull the handle horizontally back with both hands, and stop when the elbow joint is at a 90-degree angle, and then slowly stretch forward. Reminder: It should be noted that you must stand up and not bend down, otherwise it will be difficult to achieve the effect of exercise.
- Dumbbells
Step1. Hold the dumbbell and shrug. Stand with your feet apart, slightly wider than your shoulders. Grasp the dumbbell with both hands, with the back of your hand facing forward.
Step 2. Lift your shoulders up and relax.
Step 3. Bent over rowing is to lean down, with both legs upright or bent. This movement mainly works the lats, and other muscles can also be supplemented.
What to eat for a thin back
- Skinny Champion – Grapefruit
It is said that it is a tiger with a back and a waist, and I have the heart to die, but the fat on the back is still very difficult to reduce. In fact, the fat on the back is caused by too much sugar in the body. If you want to lose weight, you must start from sugar control. Grapefruit is the best fruit for thin backs, because it contains a special enzyme that can control the body’s absorption of sugar, allowing you to easily eat a slim and beautiful back. Why You Need To Go: The Grapefruit Diet is a weight-loss recipe that was embraced by women in Western countries 30 years ago. A new study in the United States found that this diet does have its own unique weight loss effect. According to reports, a 3-month study involving 100 obese adults by the Scripps Nutrition and Metabolism Research Center in the United States showed that eating half a grapefruit with three normal meals a day can lose an average of 3.6 pounds. Good results can lose up to 10 pounds. In the control group, those who ate similar meals without grapefruit lost only 0.5 pounds.
- Mung bean sprouts
18 kcal, has the effect of removing the accumulation of cholesterol and fat in the blood vessel wall and preventing cardiovascular disease. Regular consumption of mung bean sprouts can clear heat and detoxify, diuresis and dehumidification, and relieve alcoholism and heat toxicity. People who are addicted to smoking and fat, if they eat bean sprouts often, they can clear the stomach, detoxify, clean teeth, and prevent fat from forming under the skin.
- Bamboo shoots
19 kcal, bamboo shoots have the characteristics of low fat, low sugar, and high fiber. Eating bamboo shoots can not only promote intestinal peristalsis, help digestion, prevent constipation, and prevent colorectal cancer. Bamboo shoots contain very little fat and starch. They are natural low-fat and low-calorie foods, and are a good product for obese people to lose weight.
- Frozen tofu
56 kcal. After tofu is frozen, it can produce an acidic substance, which can destroy the body’s fat. For example, if you can eat frozen tofu regularly, it is conducive to fat excretion, so that the accumulated fat in the body is continuously reduced, and the purpose of weight loss is achieved. Frozen tofu has the characteristics of rich nutrition and less calories, and will not cause obvious hunger.
