Fri. Jul 23rd, 2021

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5 exercises from wrinkles on the back

3 min read

Anastasia Rakamakafit, fitness expert and founder of the brand Rakamakafit: “Pleats on the back appear due to the accumulation of excess fat in this area. Usually the cause is excess body weight due to improper nutrition, low physical activity, unhealthy habits and stress. However, it sometimes happens that in appearance quite slender girls are at such a defect because of the peculiarities of the structure of the shape (type of shape “Apple”) and a sedentary lifestyle. Very often the folds on the back and sides appear in office workers who spend a long time in front of the computer.

This is the “accordion” brings not only discomfort but can also cause complex, which will grow into a depression. After all, what girl would like that, others may easily count the folds on her back. But besides the aesthetic disadvantage of cushions on the back have a negative impact on health, causing problems with the spine and muscle imbalance, posture ruining, their presence indicates high levels of visceral fat”.

  • Victoria’s Secret

  • Victoria’s Secret

“Fat cushions on the back can be removed without surgery. But this requires a comprehensive approach that includes proper nutrition and sports. It is important to work in such a bunch. After all, if you’re going to eat only lettuce and drink water, then bring the body to exhaustion. The muscles will remain flaccid, and the beautiful lines of a figure will not work. And if you train without change of power, the muscles will be hidden under a thick layer of fat. Therefore, only a balanced diet with a small calorie deficit plus exercise. But it’s also important to remember that human fat is not burned locally, and goes evenly. So don’t expect the creases will melt after a day or week of training. Persevere and give yourself time (at least a couple of months), then the body will change for the better.

The following is a complex of the most effective exercises that will help to get rid of fat folds on the back. When regularly performed, you strengthen muscles, improve your posture and make your back healthy, strong and beautiful.”

Pushups from the wall

Becomes the face of the wall, look ahead, chin slightly raised, shoulders deployed. No slouch. Retreating from the wall in one step, lean on her hands, placing them at chest level. Bendable arms at the elbow until your head touches the wall. Return to starting position and do a series of pushups.

Repetitions: 20.
Approaches: 4.

Pull the belt sitting

Starting position standing, feet shoulder width apart, knees slightly bent. The neck or arm, take a narrow grip. Raise hands to chin and elbows bent upwards. While lifting watch your elbows, they should be above the forearms. At the top hold for 1-2 seconds and slowly lower the hands down to the starting position.

Repetitions: 20.
Approaches: 4.

Raising the hands above the head

Sit on the floor, back straight, don’t slouch, look ahead, hands raised above the head. From this position, slowly bend them at the elbow and goes down. Feel a strong reduction of the widest muscle of the back. Hold this point for 1-2 seconds and slowly return to the starting position.

Repetitions: 20.
Approaches: 4.

Reverse pushups

Hands are directly over the shoulders on the bench, knees bent. Gradually start to move down, the shoulders should be parallel to the floor. Watch that the elbows did not go “shake”. Slowly and controlled raise your body up, trying to work through the biceps, and come back to its original position.

Repetitions: 20.
Approaches: 4.

Exercise “swimmer”

Lie down on your stomach, hands pull forward. Slowly raise your head, chest and upper torso, sequentially removing them from the floor. Hands bend at the elbows and at the top take the blades together. Delayed for 1-2 seconds at the top and slowly descend.

Repetitions: 20.
Approaches: 4.

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