How to lose weight when you have too much fat on your back? What is the reason for having too much fat on your back?

The back is probably one of the most difficult parts of the body to lose weight. Many people may have this problem. Once there is too much fat on the back, the whole person's temperament will actually be affected. So how do you lose weight if you have too much fat on the back?

How to lose weight with back fat

1. Daily chest expansion

Do a large-scale chest expansion exercise whenever you have time. You can adjust the rhythm sometimes fast and sometimes slow. As long as you feel the back muscles warm up, you have achieved the fat burning effect. Do it every day when you have time. This is the easiest exercise to stick to. If you want a beautiful back, this chest expansion exercise is absolutely indispensable.

2. Put your hands on your hips and shake your arms

Open your legs to shoulder width, stand upright and put your hands on your hips. Use a little force to shake your arms forward and backward, and repeat the exercise until you feel tired. This exercise can exercise your back muscles, make your back tighter, and make it easy for you to have a beautiful back.

3. Dumbbell exercises

Place the base of your thumb and index finger against the dumbbell, grab the dumbbell with your palm facing the inside of your body, and then push it up repeatedly. Exhale when you lift the dumbbell, and inhale when you lower it. Be careful not to use the strength of your wrist or bend your wrist when pushing it. If you feel that 1 kg dumbbell is too light, you can also choose 2 kg dumbbells.

4. Crawl

Lie prone, bend your elbows and crawl back and forth. The best crawling method to slim your back is crawling on all fours, which is especially suitable for obese people whose back and cervical spine are easily fatigued. Crawling can effectively exercise the whole body, especially the back muscles. If you persist in practicing it for a long time, you can slim your waist and abdomen, make your spine stronger, and make your back look more toned.

What is the reason for having too much fat on the back?

1. Lack of exercise

Lack of exercise will directly lead to the degeneration of the muscles in the shoulders and neck, and the back will easily grow fat. Even if you don’t have time to go to the gym, you can use your spare time to do some appropriate exercise to exercise your muscles.

2. Don’t sit when you can lie down

Ge You's lying posture has become popular for no apparent reason, but are you proud of it? A bad sitting posture can cause the pelvis to tilt, which in turn causes the entire body to tilt. The tilted part will be more likely to accumulate fat.

3. Sitting for long periods of time

After sitting for a long time, you may find that your back, shoulders and neck become stiff, right? If the upper body remains in one position for a long time, it will seriously affect the metabolism and cause fat accumulation. People who sit for a long time should do shoulder and back stretching exercises frequently.

4. Inappropriate underwear

Too tight underwear will hinder blood circulation and lymphatic stagnation. When the metabolic capacity is reduced, the body is prone to accumulate aging waste and fat is more likely to accumulate on the back. Underwear must be changed frequently. Also, do not wear underwear that is too tight.

How to quickly get a beautiful back

1. Leaning back helps to slim your back

Although the leaning back movement is simple, it can help to slim down your back. It is also the simplest method of losing weight. The specific movement is to straighten your body and slowly lean the center of gravity backward. During this process, you should pay attention to adjusting your breathing, then maintain it for a few minutes, and then slowly come back.

2. Sit upright to develop a beautiful back

The correct sitting posture can also achieve the effect of slimming the back. The specific exercise is to sit at 1/3 of the chair, and keep the upper body vertical. If you maintain this correct posture for a period of time, you will find that the lines of your back become more beautiful. This weight loss method is very suitable for girls who work at a desk for a long time.

3When you are standing

You can also do back slimming exercises while standing, that is, place your hands naturally vertically on both sides of the body, use the strength of your arms to slowly swing your left arm backwards, maintain this position for 2-3 minutes after reaching the limit, and then slowly put it back to its original position.

4. Sit with your chest and shoulders raised

You can do chest-lifting and shoulder-expanding exercises when sitting, which can also help you lose weight. The specific movements are to first sit upright at 1/3 of the chair, keep your head up and chest out, straighten your body, then use the strength of your shoulders to stretch your shoulders slightly backwards, stay for a moment and then return to the original position. This weight loss exercise can best train the back muscles and have a back-shaping effect.

How to exercise if you have too much back fat

How to lose weight on the back - back exercise 1

Lie flat on the floor with your abdomen close to the floor. Cross your hands behind your head and gently lift your head to lift your chest off the floor. Be careful not to use too much force. Then lower yourself back down, controlling your speed. Repeat this action 2 sets of 15 times.

How to lose weight on the back - back exercise 2

Stand with your legs apart and your knees bent. Lean your chest forward, but keep your back straight. Hold the dumbbells in both hands and lift them horizontally to both sides, feeling your back muscles working. Repeat this action 2 sets of 20 times.