How to lose weight in the shoulders and back
A common problem with people with unnecessarykilograms is the accumulation of fat in the area of the shoulder girdle and back. These deposits, of course, spoil the figure and very restrict the choice of wardrobe, because the extra centimeters have to hide under the clothes. In this article, we'll talk about how to make the back and shoulders beautiful and fit.
Start with food
A set of measures for weight loss shouldinclude the power load and the correct diet. If you eat everything, be sure to revise your daily menu and listen to the following recommendations:
Reduce the number of calories that you consume per day.
Change the way you cook. Fried dishes are very harmful to the body, so you should prefer cooking steamed, in the oven or on the grill.
Use as little spice and salt as possible. Salt retains water in the body, and seasonings stimulate appetite.
Reduce the consumption of fats and fast carbohydrates, which are contained in potatoes, white bread, pasta, sweets.
Drink plenty of water. For an adult, the fluid intake rate is 1.5-2 liters per day.
Complex of exercises for the shoulder girdle
To remove excess fat in the shoulder area, perform the following exercises:
Take in hand a weight-bearing dumbbell,Sit on a chair or bench and rest the elbow of the trained hand just above the knee. Raise and lower the projectile several times in a row, until you feel a strong tension and fatigue in the muscles. Change the side and do the same exercise. Repeat all the steps in 3 approaches.
Take dumbbells and stand straight. Raise your hands up, and then slowly bend them at the elbows so that the projectiles are behind your head. At the same time, make sure that your elbows are not divorced, but "looked" straight. Then just slowly take the original position. Do 3 such approaches 12-15 times.
Stand straight, legs spread apart shoulder width. Hands with dumbbells are located along the body. On inhalation, raise your arms to the sides so that they are horizontal. Hold in this position for a couple of seconds and on exhalation take the original position. Repeat as many times as you can.
Exercises for the back
Consider a set of physical activities that will help you get rid of excess centimeters in the back area:
Spread a comfortable mat on the floor and lie on it. Legs bend at the knees and put at a distance of about 20 cm from each other. Cross your arms over your chest. Make a sharp ascent and touch the trunk of the thighs. Then lie down again and arch your back in the thoracic area. Do this exercise at least 10 times.
Stand on all fours, leaning on your elbows. The head and trunk should form a straight line. Bend the spine up and down like a cat. Repeat the movements 20 times.
Sit on the floor, stretch your legs in front of you, handsPlace behind your back and lean on your palm. Raise the pelvis as high as possible and fix the position for 5 seconds, then relax. Do this 10-15 times.
Take dumbbells and sit on a chair. Tilt your body forward, pressing your chest against your hips. Raise your arms to the sides, raising the sports equipment to the maximum height.
Become on all fours, points of support shouldserve the knees and palms. On inhalation, extend the right arm and the left leg parallel to the spine. On exhalation, return to the original position. Then repeat the same, changing the side. Do 10-12 repetitions.
In this article we have provided some useful recommendations for those who want to lose weight in the area of the shoulders and back. We hope that the above tips will be useful to you.
