How to remove fat from your back
With insufficient physical exertion on the back muscles and excess nutrition leading to obesity, fat folds form on the back. Depending on the physique, they can be located mainly in the upper or lower back, and with severe obesity, fat folds are distributed over the entire back. Often, body fat is accompanied by pain in the spine and problems with posture.
How to remove fat from the back: ways
There are the following factors that provoke the accumulation of body fat in the back:
- Hereditary or constitutional predisposition;
- Insufficient physical activity on the body, sedentary lifestyle;
- Eating disorders, overeating, unbalanced nutrition;
- Stressful situations that provoke an uncontrolled increase in appetite;
- Destructive changes in posture due to prolonged stay in wrong postures and positions;
- Various endocrine disorders or hormonal disruptions.
Therefore, in order to correctly understand how to remove fat from the back, it is necessary to determine the main reason or a set of reasons that provoked the accumulation of fat deposits in this area. To begin with, you should undergo an in-depth therapeutic examination, and based on its results, determine how to remove fat from the back as efficiently and with health benefits as possible.
The choice of how to remove fat from the back depends on age, physical condition and the recommendations of specialists. Conventionally, two ways can be distinguished:
- Radical surgical - liposuction, which allows you to remove a large amount of fat from the back;
- Conservative - involves giving up bad habits and changing lifestyle, increasing physical activity, exercise, diet and fat burning drugs and remedies.
Liposuction
Almost every plastic surgery clinic today offers a liposuction procedure for the back. This method allows you to remove significant amounts of adipose tissue by liquefying it with subsequent suction. Liposuction is a rather expensive operation that is performed under general anesthesia and involves a long postoperative rehabilitation period. The main thing is that there is no guarantee that, having returned to your usual way of life, you will not gain the same weight, and the fat folds on the back will not recover. This is an extreme measure, and you should resort to it only when you are finally convinced that massage, diet and exercise did not give any effect.
Lose Back Fat: Exercise
In order to get rid of extra folds on the back, physical activity is necessary, which will strengthen the muscles of the back, give them tone, increase the processing of calories in the body and correct posture. For this, the following activities are recommended:
- Daily gymnastics complex;
- Swimming;
- Yoga;
- Calanetics;
- Pilates;
- Daily walks and stair climbing;
- Classes in the gym.
It must be remembered that in order to remove fat from the back, exercises should be performed often, but with little stress. This will avoid unnecessary pressure on the spine, which is already overweight, and will reduce the risk of back injury. It is advisable to conduct all classes under the guidance of experienced instructors, so as not to cause irreparable harm to your health with one wrong movement under their supervision.
At home, you can perform the following simple complex to remove fat from the back. These exercises should be included in daily morning exercises or performed separately:
- Standing on all fours, knees and hands shoulder-width apart, at the same time straighten the right leg and left arm, bending in the back. We do it 8-10 times for each side;
- Sitting on the floor, resting on straight arms behind, we tear off the buttocks from the floor, lifting them up, throw our head back, fix the position for a couple of seconds. We do it 8-10 times;
- Sitting on a chair, bend your body forward at an angle of 45 degrees, feet firmly pressed to the floor. We take dumbbells (weights) weighing up to one kilogram in our hands and bend our arms at the elbows, pulling them back, trying to bring the shoulder blades together. We do it 8-10 times, but at the beginning, if it's hard, you can reduce the number of repetitions;
- Lying on the floor, arms extended forward, legs straight, we lift straight arms and simultaneously the upper body with the obligatory fixation of the position for 10 seconds. It is possible to use weights or a gymnastic stick. We do it 8-10 times;
- Standing on all fours, knees and arms at right angles, bend your back forward and backward, like a cat, fixing extreme positions for 10 seconds. We do it 8-10 times.
Having made the decision to make your back straight, beautiful, without ugly folds of fat, you should tune in to long painstaking work and limit yourself in many ways, changing your favorite habits. But if you carefully follow all the recommendations, the reward will be a wonderful regal posture with a perfect back and excellent well-being.
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