How to remove the creases on the back: exercises at home

A Sedentary lifestyle, sedentary work, lack of proper physical activity – all this has a very negative impact on the person's weight. Gradually begin to form fat deposits, sometimes in the most unexpected places. The problem is not avoided even the back, just at one point you start to notice bulging folds under the bra and ugly cushions on the back. Accordingly, the question arises: "How to remove wrinkles in the back?" Of course, you won't be surprised to learn that this problem is easily solved sports. Most importantly – pick up a good set of exercises, and in combination with diet and enough cardio will achieve very quick results.

How to remove fat from the back: General principles of training and weight loss

To Remove the creases on the back, usually not difficult, the main thing – making the right strategy to combat obesity. And some exercise can not do, if the case started, the problem must be fought comprehensively, and thus follow the General principles of weight loss:

• Start with power adjustments. If you continue to abuse food, all efforts will be in vain. After the sport launched fat burning processes, you must first create a caloric deficit. So, cut diet and lean on protein foods.
• Diversify your life with cardiorespiratory training. It's not necessary to go to the gym and spend hours running around the track or hurt the bike. You can just move more and walk. Try to go for 2-3 stops from your work or enter into a tradition of evening walks in the Park or promenade, often play with children outdoor games, get a dog eventually. The main thing-the desire, and the output can always be found.
• Make an emphasis on weight training. To make the back beautiful, you not only lose fat, but also to acquire some muscle mass. This will make the look more ripped and toned.

I do Not know what exercises to remove the wrinkles on the back? Here is a small training complex, which will help give your back the body in proper form.

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Simple and effective: push-UPS

Any workout should include a good basic exercise. After all, they not only increase our strength and work on endurance, but also start the process to build muscle mass. Don't worry, pumped back, like bodybuilders, don't worry.

So as to remove the folds from the back can only use the strength exercises in your Arsenal must be push-UPS. What kind of preference? Here you need to navigate based on your initial physical training,

• If the sport you are a complete beginner or are overweight, it is best to start with push UPS from the wall.
• Gradually you can move on to more complicated and push-UPS on the table or benches.
• Next level - push-UPS with emphasis on the knees.
• Once you master the previous type of training, you go to the classical variation of the exercise, and even versions with extra weight.

Always use a wide hand, this maximum will involve the back muscles in the work.

Strength training vs fat: pull dumbbells in the slope

How to remove wrinkles on the back, but to do at home? Everything is possible, the main thing-to have on hand at least a couple of collapsible dumbbells. In the gym is better to perform this exercise with a barbell, but at home it is possible to do alternative. A pair of dumbbells weighing 5 to 15 kg will help you to diversify your workouts, and to add one more good physical exercise. This type of training is designed for pumping a wide muscle, it would bring the side back in order and get rid of creases around the armpits.

Technique:

• Cover: feet shoulder width apart, body tilted forward, but the back is absolutely straight. Hands holding shells in a free vis. You can select parallel or reverse grip.
• One slow movement pull the hands to your elbows it does not need to take away from the body, they should be as pressed to the body.
• Pause at the top point of amplitude and return to starting position.
• Perform approximately 15-20 reps for 5-6 approaches.

Train lower back: hyperextension on an exercise ball

It is Important to not only swing back, but to strengthen her muscles. There are special exercises. To remove the creases on the back in the lumbar region will help hyperextension. In the gym for this type of training is special machine at home, you can use fitball. If it is not available, you can perform the exercise right off the floor, but the exercise ball is still preferable.

Technique:

• Lie on the ball belly and softservices, it will be much easier if you feet against the wall.
• Hands can get on his head, cross his orpulling forward, as in the photo.
• The Back must remain straight throughout the motion path. You just need to raise and lower the body, the hip joint should be fixed. Try hard not to arch your back at the top and not straighten up completely. Exercise to perform better in partial amplitude, while maintaining muscle tension.

Strengthening the muscles vs body fat: exercise "Bridge"

If we remove the folds on the back in the home, why not try and static loads. "The bridge" is a great strengthening exercise. However, it is not necessary to carry out its untrained people. Before you start to exercise, be sure to perform stretching and warm-up, this will keep the muscles and spine from injury. Start with stands on knees and elbows, and then gradually you can move on to the classic pose. The essence of the training was to hold body position in a static load, it is well stabilizes and strengthens the muscles.

Yoga to combat wrinkles on the back: asana "bow Pose"

It is Preferable to use various types of load and draw on the exercises and different sports styles, so as to remove folds on the back can only comprehensive approach. In yoga there are a huge number of asanas that work on different muscle groups. Many of them are quite simple, and repeat them is not difficult even for a beginner. For example, the bow pose - this is some variation of the previous exercise, but only in the inverted position. To enhance the effect, you can roll over on belly back and forth, this will increase the tension in the muscles of the back.

Technique:

• Lie on the floor stomach down and relax your entire body.
• Bend at the waist and try at the same time raise your legs and upper body. Clasp your hands ankles.
• Fill your lungs and diaphragm with air and slowly exhaling, try as much as possible to preserve the body.
• Once the air runs out, lower the legs and relax your muscles. After the break, repeat the exercise several times.

Pilates for back training: exercise with ribbon

To Remove the creases on the back of the house, you can use elastic bands or expander. In this case, we use the technique of isometric training overcoming resistance. So can be good to strengthen not only the back but the whole shoulder girdle. There are two great exercises with the tape:

• Stretching expander head over to the outstretched hands. You can do it both standing and sitting, on the effectiveness of the training is not affected.
• The tape in the middle and fasten to the breast the ends in the sitting position. Better to do it near a wall or bed, that was where to plant the feet. This exercise mimics the biomechanics of movements in a special simulator for the back.

Stretching and relaxing muscles: exercise "Boat"

Do Not forget that every workout needs to include hitch and stretching. You can safely combine it at exercise, "Boat", this will relax your back after a hard training. To do this, lie on your stomach and simultaneously raise legs and arms up, try to stretch the spine and pull muscles.

Now you know how to remove folds of fat on the back with exercise. But remember that without proper nutrition and regular cardio it would be difficult to achieve the desired result.