How can I lose weight in my back? Are there any tips for losing weight in my back?

How can we slim down our backs in summer? If the back is thick and wide, you will look fat. Today, I will take you to learn how to slim down your back and what are the tips for slimming down your back. Let us learn about it together.

1. Strength training shoulder pull

Bend your knees slightly and stand with your feet hip-width apart. Bend your arms at your sides, almost at shoulder height, and hold a 500-gram dumbbell in each hand, slightly above shoulder height. Repeat slowly 8 to 12 times.

2. Elbow push

Stand with your knees bent, your back against a wall, your arms bent at shoulder height, your fingertips pointed forward, your bent elbows pressed toward the wall, your upper body stretched forward. Then return to the starting position. Repeat 3 to 6 times.

3. Lift your body

Lie on your back (if possible, place a pillow under your head) with your feet on a chair, arms parallel to your body, palms facing up. As you exhale, tense your body and lift it off the ground, with only your shoulders touching the ground. Maintain this tension for at least 15 seconds. Then return to the starting position, rest for a while, and repeat the above exercise.

4. Muscle training

Push-ups: Place your hands on the edge of a table, shoulder-width apart. Take a big step back and kick forward, keeping your back straight, and bend your arms like you're sitting in a recliner, then straighten them. Your shoulders should always be higher than your elbows. Do this 8-12 times.

5. Lie flat with your abdomen tucked in

Wrap the towel around your neck and hold it with both hands. Bend your knees and press your heels to the ground. As you exhale, roll up your upper body slightly from your head while gently lifting your hips off the ground. Slowly return to the ground, keeping your head still. Do this for two sets, repeating 8-15 times each set.

6. Fighting Gravity

To strengthen your spine, lie prone, bend your arms forward on both sides of your head, and hold a 500-gram dumbbell in each hand. When you exhale, lift your upper body and feet off the ground at the same time, drive your arms, and slowly touch your hands in front of your head 3 to 8 times.

1. Rubber band to slim shoulders

The first method to slim back is to use rubber bands to slim shoulders. First, prepare the rubber bands, then open your legs and step on the prepared rubber bands under your feet, leaving some length on the side of your body, preferably to your hips. If the rubber band is too long, you can wrap it around your feet 1-2 times to shorten it. Then, bend your knees slightly and step on the rubber band with your toes. At the same time, hold the rubber band tightly with both hands and pull it flat in front of your body. Keep your body and the ground level and still. Hold for about 5-10 seconds and then put it down.

2. Hold the bell and shrug

Stand with your legs apart, slightly wider than the width of your shoulders, holding dumbbells in front of your lower body, with the backs of your hands facing forward. Use your shoulders to lift the dumbbells upward, then relax, repeating this exercise about 10-15 times. After lifting your shoulders, pull them back, which is the best way to exercise the muscles below the slant. Many parts of the body can be exercised, such as the teres major and minor, and the rhomboid major and minor. This is method 2: shrug with bells.

3. Bent-over rowing

Bent-over rowing, first of all, naturally bend over, legs can be kept straight or bent, hold dumbbells in both hands, and let them hang naturally. Bend your arms and lift your elbows to make a rowing motion, this is bent-over rowing, just do the rowing motion, not really let you row. Doing this mainly exercises the latissimus dorsi, at the same time, it also assists in exercising other parts, such as the middle and lower parts of the trapezius muscle and the rear deltoid muscle. Repeat the above movements more than ten times each time you exercise.

4. Stand with your chest up

This movement is very simple. In layman's terms, it is the standing posture that we usually require, with our head and chest held high. Stand with your heels raised, cross your hands behind your body, with your palms facing downward, and pull them back with force. Then, keep still for about 5-10 seconds. At the same time, you should push your chest up and draw your shoulders inward. This series of movements can exercise multiple parts of your body, including the rhomboids, teres, and middle and lower trapezius muscles.

1. The exercise time is too short: We know that the fat on the body is not formed in one or two days, but is accumulated over a long period of time. Therefore, it seems unrealistic for people who want to lose weight to achieve weight loss effects in a short period of time. If you want to lose weight successfully, you must be prepared for the long term. Even if you succeed in losing weight in a short period of time, the chance of rebound is very high.

2. Never pay attention to your body fat and body shape: Many people who are losing weight are more concerned about whether they have lost weight, and ignore body fat and body shape. In fact, only when your body fat percentage and body shape are kept in a balanced state can you be considered to have truly lost weight. Simply losing weight is far from reaching the standard of successful weight loss. Although some people have lost weight, their body fat percentage is still very high, which is obviously not good.

3. Not restricting diet when losing weight: Many people who want to lose weight are full of confidence at the beginning and say they will control their mouths. However, after seeing some delicious food, they can’t control themselves and start eating and drinking. If they continue like this, they will never lose weight successfully. During the weight loss process, everyone’s diet should still focus on light and nutritious food.

4. Too frequent dinner parties: Many office workers have many dinner parties after get off work. This is not a good way of life. Eating a lot of high-fat food at dinner parties at night cannot be digested, and finally fat beans accumulate in the body. Some people have worked hard to lose weight, but they gain it back in one meal.

Extremely reducing food intake and only eating very low-calorie foods every day will significantly reduce the amount of muscle in your body. What problems will the reduction of muscle mass cause? That is, metabolism will also slow down, because there is a close relationship between fat and muscle in our body, that is, if the muscle mass is too small, fat will take advantage of this gap and it will become more and more difficult to burn fat, and body fat cannot be reduced. Therefore, it is impossible to completely lose weight by dieting. You must reasonably control your diet and exercise appropriately.