The gym back is too thick, how can I lose a little?

You can adjust your diet and then train for aerobic exercise, insist on eating fruits and vegetables every day, reduce protein and fat intake, if time permits, it is best to do no less than 40 minutes of running training every day, as long as you stick to it, you will definitely get the results you want, and reduce anaerobic exercises on the back, but you can do some stretching exercises on the back.

To lose the flesh on the back, we need to do the following:

1. Control your diet, don't eat spicy, fried, and cold food, and you should reduce your protein intake, otherwise it will be more difficult to lose fat when it becomes muscle.

2. Insist on exercising every day, especially some aerobic exercises, because this can promote your whole body exercise, so as to achieve the effect of burning fat.

3. Pay attention to your own work and rest, don't stay up late, and develop a good habit of going to bed early and getting up early.

Supplement less protein, increase aerobic, the overall muscles are down, train normally on other parts, reduce the places you don't want to be thick, and the natives are more recommended to strengthen the training of the lower body, increase the circumference of the hips and legs, and make the proportion of the whole body coordinated! This will make more sense than losing the upper half of the body!

There are several reasons why the back is too thick, and the two most common reasons are: the fat layer is too thick. Then this requires us to adjust our diet, work and rest, and walking posture.

The second is that there is too much muscle accumulation and strong lactic acid secretion, which leads to an increase in thickness. It is because the posture of our back is not correct, resulting in the muscles not being stretched longitudinally.

I think it's better to control your diet, don't eat foods high in fat, try to avoid fried foods, insist on aerobic exercise every day, try to eat less at dinner, and stick to it for a period of time to have obvious effects, which requires long-term adherence to aerobic exercise and diet control to have an effect, and such exercise is also conducive to physical health.

Increase aerobic exercise, that is to say, running, these polluted exercises can help your body quickly burn off the fat in the body, this fat it does not simply refer to the excess fat in your body, you will also consume some muscles in your body if you run for a long time, so the amount of aerobic exercise increases, reduce anaerobic exercise, focus more on the training of the lower body, push-ups and pull-ups on the upper body, don't pay too much attention to it, because you have now practiced to a good point, If you want to get it back a little bit now, you're going to have to reduce the intensity of your training.

How to widen your back? Complete back training in detail, beginners should pay attention to these 2 points.

About the three variants of seated rowing, easy back training!

You still don't practice, this doesn't work, don't do that, don't pick and choose from exercise, otherwise don't practice at all.

Mainly exercise the latissimus dorsi, generally with a bent barbell or dumbbell rowing, pull-ups can be practiced.

You do push-ups upside down, the pull-up machine doesn't work. A sweat and a harvest, there is no good thing about pies.

Then you should work on your deltoid muscles.

Effective Ways to Eliminate Back Fat The following set of back exercise moves is simple and practical, which can help you get rid of back fat as soon as possible, and at the same time, relieve back pain and correct poor posture.

Trick 1: Hip flexors stretch the left leg to the knee on the ground, the left foot toe to support the ground, and the heel lifted; The right leg is bent at the knee and the thigh is parallel to the ground; Place your right hand on your hip or thigh, raise your head and chest, tighten your abdomen, and straighten your back. Hold for 25 seconds with your left arm straight forward with your palm open, thumb up, little finger down, and finger pointing forward; The left arm is straightened upwards, the palm is open, the fingers are facing the sky, and when viewed from the side, the arm, back, waist to the tailbone, forming a straight line, hold for 25 seconds; Lower your arms, relax your whole body for 5 seconds, and repeat the above movements 1 time; Change legs, do 2 times according to the above steps, and a set of movements is over; For each workout, perform a set of movements 2 times.

Trick 2: Extend your limbs and palms to support the ground, and at the same time, your legs and knees touch the ground; The left arm is on the ground, the right arm is raised, stretched forward, the palm is open, the thumb is up, the little finger is down, and the fingers are pointing forward; At the same time, the right knee is on the ground, the left leg is straightened back, the toes are taut, and from the side, the arms, neck, back, waist, hips, legs, are on the same level; Tighten your abdomen and buttocks, stretch your right arm forward as far as you can, and your left leg as far back as you can, hold for 3 seconds; Restore, after 5 seconds, do 1 more time; Change legs, do 2 times according to the above steps, and end a set of movements; For each workout, perform a set of 10 movements.

.Stretch out more to stretch yourself, don't always bend over and bend down to work.

How to make your back wide and thick? These 4 classic movements allow you to practice the inverted triangle perfectly.

Dumbbell rows, push-ups, pull-ups all have an effect.

Weightlifting, pull-ups, etc. are OK.

The back is the most important part of a man, whether a man is strong mainly depends on whether he has broad and thick back muscles, back muscles for a man, not only the source of strength and charm, but also the key to prevent a man's back from collapsing.

We all know that men in the long-term work due to a variety of bad posture caused by the arch of the hunchback, the proportion is much higher than that of women, so every man should strengthen the back muscle training, strong back muscles not only make the body more stylish and beautiful, but also protect the back from external damage, to prevent the deformation of the spine and spine caused by various backaches, arch and hunchback, etc., today we recommend a set of basic movements of back fitness training, which can effectively help you to increase back muscle. This set of movements is also the basic movements that every exerciser must be proficient in, so almost all back training is based on these three movements and evolved, so you must master them, if you can't master these three movements, don't think about training a really strong back.

For the following 3 movements, do 5 sets of each movement, each group rests for 1 minute, and each movement rests for 2 minutes. (For beginners, please be sure to carefully look at the power changes and standard postures for each movement below.)

Warm-up movements (**1, very important, no matter what way you use to warm up, you must complete it), leaning on the fitness chair and using dumbbells to complete the row, do 3-4 sets, complete with light weights, do 20 reps in each set.

Movement 1 Do dumbbell rows with your body at a certain angle, leaning on the fitness chair, multi-angle action perspective, and gradually increasing the weight used, do 12-10 reps per group (complete back contraction).

Movement 2 Use a rope + straight bar to do a pulldown (wide grip) in a sitting position, using gradually increasing the weight, do 12-10 reps per set (complete back contraction.

Movement 3 Use the barbell to do a deadlift, using gradually increasing weights, doing 12-8 reps per set (slow, complete contraction).

Looking thin? The back thickness is not enough.

You can stick to the exercise of pull-ups every day, which is definitely the best exercise to practice your back, which can make your latissimus dorsi get a better workout and make your back wider and thicker.

If a person's back is too thin, if you want to train, it is best to do this deadlift on the back, then stick to half an hour to an hour a day, you can make your back thicker.

If you want to make these backs particularly strong and thick, the best way is to stretch your back, and train the strength of your back, so as to achieve the desired effect.

Deadlift. Because deadlift is not only strength training, it also has a good effect on the back muscles, which can make the back thicker.

The most important thing is to choose a dumbbell or barbell that suits your weight. It is important to find the right point of force.

Don't pursue time too much, pay attention to the standardization of movements, and practice with your diet, you can eat some foods that contain protein.

Pay attention to stretching before exercise, avoid ligament injuries, and practice thick and wide backsPush-ups should be the first choice for boys.

1.When performing the pulling action, avoid too much force on the biceps, because the biceps on your arm are too involved, and a lot of force depends on the biceps to go 2When doing pull-up training, learn to get help from someone else or train with elastic bands.