To lose back fat, it’s important that exercises are done with a greater focus on the upper and lower back muscles in addition to the abdominal muscle. However, for there to be a loss of fat in the back, it is necessary to lose fat in general, it is also important to do aerobic exercises and have healthy habits.
It is important that the exercises are performed under the guidance of a physical education professional so that the exercises can be indicated according to the physical condition and the purpose of the person. In addition, it is important that exercise is associated with a healthy and balanced diet that should be recommended by a nutritionist to adapt to fat loss.
Exercises that may be indicated for losing fat, including backstroke, include:
Aerobic exercise is important in the process of fat loss as it promotes metabolism and therefore caloric expenditure. Some of the aerobic exercises that can be practiced are walking, running or cycling, which can be practiced in mild to moderate intensity according to the advice of the physical education professional.
One way to speed up metabolism and stimulate fat loss is interval training, such as HIIT, which should be practiced at a moderate to high intensity and involves alternating between periods of activity and rest. Understand how interval training can be done.
This exercise, popularly known as superman, acts on the lower back, helping to strengthen the muscles of the region and abdomen and favoring the reduction of the amount of fat. To exercise, lie on the floor with your stomach down and place your hands on your neck or in front of your body. Then the body should be lifted, removing the trunk and legs from the ground.
The board is a simple exercise that mainly helps strengthen the muscles present in the abdominal area. To do this correctly, you must lie face down, stretch your arms to lift your body off the ground and then support your body’s weight on your forearms and feet. Contract your abdominal muscles and hold position for 20 seconds or according to the instructor’s instructions.
To increase back work, some variants of this exercise may be indicated, such as a side plate or leg lift, for example.
This exercise works the back, helping to reduce the fat of the area and favoring greater tone and better muscle definition. To perform the rear flight, the person must sit in front of the machine, that is, with his chest against the seat. Then you have to stretch your arms forward and hold the team bars and, with your arms outstretched, open your arms until you feel your back muscles contract.
The side lift is a widely used exercise to work the shoulder, but it also helps to work the back, being an interesting exercise for those who want to lose fat, gain muscle and have more muscle definition. This exercise can be done with dumbbells, and the person should hold the weight and lift it sideways at shoulder height.
Rowing is an exercise that can be performed on the equipment, on the bar or with a dumbbell, in which case it is one-sided. Regardless of the weight used, the goal is to bring it closer to the chest when bending the arms. Thus, the blow manages to activate the muscles of the back and shoulders, in addition to the abdomen, which must be contracted for the movement to succeed.
Feeding is critical in the weight loss process, and it is important that it is indicated by a nutritionist based on the person’s goal and nutritional needs. To promote fat burning it is important to reduce the consumption of carbohydrates, such as bread and pasta, and avoid fried foods, with a lot of fat and lots of sugar, such as soft drinks, stuffed biscuits and cakes.
Watch the video below as the food should be for best results: