How to lose weight quickly on the back

How to lose weight on the back quickly. Many people have a lot of fat on their backs due to long-term sitting, so many people will do some appropriate exercises to lose weight on their backs. Fat and exercise are very important in our daily lives, so how to lose weight quickly on the back? Come take a look with me below. How to lose weight quickly on the back 1

Back slimming exercise equipment high pull-down device

1. After sitting firmly, put your toes forward and hold the crossbar with both hands. The grip distance of each hand should be Stand about one hand wider than shoulder width, with your body slightly tilted back.

2. The main action is to pull the crossbar down to the chin.

3. When pulling down, the speed should be fast, and when playing back, slow down. You can feel a noticeable tightening in your back when you pull the bar down.

Warm reminder: It is usually carried out under the guidance of a coach, so it is not a big problem. When you pull the bar down, you don't have to pull it to your chest, just pull it to your chin.

Slim back exercise equipment barbell

1. When standing, point your toes forward and the distance between your feet is slightly wider than your shoulders.

2. Bend your knees, lift your chest, and hold the barbell with both hands shoulder-width apart.

3. The lower limbs should tighten their hips to maintain stability.

4. Use the contraction force of your back to pull the barbell toward the middle of your abdomen, pause for a few seconds, and then slowly lower it.

The main effect of barbell exercise is to tighten the back. The barbell weight that a person can lift 15 times in a row should be the standard weight during exercise. For women, it should be as light as possible.

Warm reminder: You must be careful when doing it, otherwise you will be easily injured and it will be difficult to achieve the desired effect.

In addition, keep your back straight throughout the entire process and not bend it. When lowering the barbell downwards, the movement should be slow. Use muscle strength to control the restoration movement instead of using inertia. This is also a very common problem.

Back Slimming Exercise Equipment Sitting Flat Puller

1. Keep your toes forward and knees forward. The knees should not be too far apart, and the distance between the feet should be less than shoulder width.

2. Hold your chest up and look straight ahead.

3. Pull the handle back horizontally with both hands until the elbow joint, that is, the upper and lower arms form a 90-degree angle, pause for a moment, and then slowly extend it forward.

Warm reminder: It should be noted that you must stand up straight and not bend down, otherwise it will be difficult to achieve the exercise effect.

Slimming back exercise equipment dumbbells

1. Hold the dumbbell and shrug, stand with your feet apart, slightly wider than shoulder width, hold the dumbbell with both hands, with the back of your hand facing forward.

2. Lift your shoulders upwards, and then relax.

3. Bent-over rowing means leaning down, with your legs upright or bent.

This action mainly exercises the latissimus dorsi, but other muscles can also be assisted.

Warm reminder: Like the barbell, the weight of the dumbbell cannot be too heavy, otherwise you will either not be able to complete each set of 10-15 times of exercises, or you will clench your teeth and pant and then collapse to the ground. , my arms are sore for several days and I no longer have the interest to exercise, and may even strain a muscle. How to lose weight quickly on the back 2

What are the exercises to lose weight on the back

1. Expand the chest every day. As long as you have time, do extensive chest expansion exercises. You can adjust the rhythm sometimes quickly and sometimes slowly. As long as you feel a warm sensation in your back muscles, you will achieve the fat-burning effect.

2. Vertical push-ups. Place your hands against the wall and lean forward while standing, keeping your arms parallel to the ground. Then tighten your back, tighten your abdominal muscles, slowly lower your body, hold it for 10 seconds when it is as low as possible, and then slowly push your body back to the original position. Do at least 15 standing push-ups at a time and try to practice every day.

3. Do dumbbell exercises at will. Hold the dumbbell between your thumb and index finger tightly, grab the dumbbell with the palm of your hand facing the inside of your body, and then press upward repeatedly. Exhale when raising the dumbbell and inhale when lowering it. Be careful not to use wrist strength or bend your wrists when pressing. If you feel that 1kg is too light, you can also choose dumbbells weighing 2kg.

4. Paddling practice. In addition to never missing a rowing opportunity, you can also imitate paddling movements at home. It is recommended that you put on music and adjust the frequency of movements sometimes faster and sometimes slower, which can make the exercise more interesting. After paddling exercises, you can also do some large rotation movements to strengthen the deep muscles of your back. Pay attention to the arms swinging naturally with the body when turning.