How can I lose fat on my shoulders and back?

Perfect Back 1) One-armed dumbbell row. This movement mainly works the muscles in your upper back. Spread your legs shoulder-width apart and bend your knees.

Lean forward with your chest, press your right hand on your left knee, hold the dumbbell in your left hand and stretch it as long as possible to your toes, then use the strength of your back to pull back to your hips, taking care not to bend your arms. Please control the speed. Alternate left and right, 2 sets on one side, 15 reps in a set.

2) Vertical side lift. Stand with your legs apart and your knees bent. Lean forward with your chest, but keep your back straight at all times.

Hold the dumbbells in both hands and lift them horizontally to the sides, feeling the muscles in your back strain. Repeat this movement 2 sets of 20 times. 3) Stand up.

Stand with your legs together and your hands crossed behind your head, which can also be opened horizontally. Lean your upper body forward as far as possible to 90 degrees and then come back, repeat this movement 3 sets of 20 times, and the movement should be slow. 4) Prone push-ups.

The main exercises are lower back, lying flat on the floor with the abdomen close to the ground. Cross your hands behind your head and gently lift your head so that your chest is off the ground. Be careful not to push too hard.

Then fall back, please control the speed. Repeat this movement 2 sets of 15 times. 5) Leg raises on your back.

Lie flat on the ground with your legs apart and your knees bent. Then use the strength of your arms and feet to prop up your body with your back, hips, and thighs in a straight line from the ground. Hold this position, then straighten your left calf diagonally upwards and slowly fall back down.

During the movement, please pay attention to the tension of the back muscles. Repeat this movement 15 times on each side as a set of 2 sets. Remarks:

The combination of the above 5 movements makes a good combination of back exercises, insist on training 3-4 times a week, and with perseverance, you can get a perfect back curve and make you more sultry! Shoulder (deltoid) 1Recommendation:

Mainly train the anterior, middle and posterior deltoid muscles. Action: Sitting, holding the dumbbells at the side of the body, abducting the elbows, palms facing forward, pushing the dumbbells in an arc to the highest point, stopping for a while, and slowly controlling the dumbbells to restore according to the original route (arc).

Lateral raise: Mainly exercises the deltoid mid-bundle. Action:

Holding dumbbells in front of your legs, leaning forward slightly, bending your elbows slightly, lifting the dumbbells to the sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position, stop for a while, and then slowly restore the shoulder muscle control. It can also be done with one arm and rotated between two arms. 3.

Leaning over and raising sideways: mainly exercises the deltoid posterior bundle. Action:

Hold dumbbells in both hands, palms facing each other, bend your knees, stabilize your body, raise your arms to the sides, and then control the slow restoration. 4.Shrugging:

Mainly trapezius muscles. Action: Hold dumbbells in both hands and hang down to the side of the body, bend the knees slightly, lean forward slightly on the upper body, fully lift the shoulders, try the acromion to touch the earlobe, stop for a while, and then slowly control the restoration.

Do pull-ups, push-ups, you can lose it.

**It has always been a matter of concern to people, with the improvement of people's living standards, more and more people have overnutrition, some people have more fat on their backs, some people have more meat on their faces, some people have thicker legs, what are the ways to lose the most flesh on the back in life? How to maintain a perfect shoulder shape.

1. Beautiful shoulders and slimming shoulders1) Stand with your feet shoulder-width apart and hold dumbbells in both hands.

2) Raise your hands and raise your elbows to shoulder height.

3) Lay down, improve, and do it back and forth 20 times.

2. Slender back exercise1) Bend your knees slightly and bend your upper body forward, and hold dumbbells in both hands and hang them down naturally.

2) Face straight forward, hands vertically raised, body bent.

3) Lower, lift, and do back and forth 20 times.

3. Exercise to eliminate back fat1) Place a chair with a back on the side and stand shoulder-width apart with your feet apart.

2) Keep your feet still, turn your upper body to the side, and place your hands on the back of the chair. Remember to tighten your back muscles.

3) Alternate bilaterally.

4. Beautiful shoulder movements in the officeRotate your neck from side to side to create a long, even line.

Tilt your neck closer to your left and right shoulders to prevent migraines and create beautiful lines.

Lean your neck forward and exhale at the same time, lengthening the line of the back and back of the neck.

Lifting the shoulders close to the ears and repeating them can relieve the pain in the shoulders and correct the shoulders that protrude upwards.

Is a round-shouldered hunchback too ugly? Try to do this, and easily train the girl's back.

In response to your question, I think that as long as you insist on doing chest extensions, horizontal bar pull-ups, and push-ups, you will definitely have a good weight loss on your shoulders and back.

Stand with your arms, hips, and heels against the wall for 3 minutes a day. It's very effective

Stick to !!

Arm slimming tips:

Stretch your right arm high, bend your left shoulder blade behind you, press your left hand against the joint of your right arm, touch your left shoulder blade, then stretch it high, switch sides from side to side, and do this 20 times a day.

If you feel soreness in your arms when you first do it, it means that you have moved to that area.

Arm slimming tips:

1. Stretch your hands straight forward and stand shoulder-width apart with your feet.

2. Draw a circle with both hands and draw a circle outward 20 times.

3. Draw a circle inward 20 times.

4. Don't draw a circle too big, use the strength of your arms, not your palms.

Ways to lose meat on the back of the shoulder:

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.