What causes excess fat on the back

Many people will find that they have more and more fat on their backs without realizing it, which seriously affects their figure. In fact, the excess fat on the back is mainly caused by lack of exercise, which leads to excessive fat accumulation. People who like to eat high-calorie foods on a daily basis can also cause this kind of obesity. If you have excess fat on your back, you should pay attention to sticking to some back muscle exercises.

1. What is the reason for having too much back meat?

The main thing is excess fat. First of all, you need to keep exercising. In addition, diet therapy can make it easier for people to stick to it. Suggestions: Foods that can help burn fat: Fat comes from what you eat, but eating the right foods can also help burn off your excess fat. We might as well use some foods that have lipid-lowering effects to help you eat up body fat. Vegetables: Garlic contains sulfur. The sulfur-based compounds formed can reduce blood cholesterol and prevent thrombosis, help increase high-density cholesterol, and are beneficial for weight loss. Cereals: Oats are extremely rich in linoleic acid, which can prevent atherosclerosis. Corn is rich in calcium, phosphorus, selenium, lecithin, vitamin E, etc., all of which have the effect of lowering cholesterol.

2. How to reduce back pain

1. Standing back muscle training

Step 1: Stand with your feet shoulder-width apart.

Step 2: Lean your body forward 120 degrees, bend your knees slightly, and place your center of gravity between your legs.

Step 3: Raise your arms naturally, cross them in front of your chest, and slide your arms toward your back in a rowing motion.

Notice:

Do the above movements in three sets, 12 times in each set, and relax for 30 seconds between each set.

The back is parallel with the head as you look forward. Make sure your knees are slightly bent to avoid damaging the knee joints.

2. Standing back muscle training

Step 1: Stand with your feet shoulder-width apart. Hold dumbbells in both hands and let your arms hang naturally.

Step 2: Keep your torso parallel to the ground at 90 degrees, bend your knees slightly, keep your back and head naturally parallel, and look straight ahead.

Step 3: Bend your arms and pull the small dumbbells up to your chest, staying there for 1-2 seconds. Note: Keep your head up and your chest out.

Notice:

The speed of the movement should be to pull quickly and release slowly. Exhale when pulling and inhale when lowering.

The recommended weight of the dumbbells is about 3 pounds. Alternatively, you can use a substitute of the same weight, such as mineral water.