What to do if you have a fat back, how to lose weight if your shoulders are fat on your back

1.Carry out the rower**.

For specific methods, please refer to "How to choose a rowing machine" and "What problems should be paid attention to when using a rowing machine".

2.Swim. Breaststroke, freestyle, backstroke, and butterfly stroke have obvious effects on exercising back muscles and reducing back fat, among which butterfly stroke has the most obvious effect.

3.Chest expansion exercises.

Stand with your feet shoulder-width apart, arms raised sideways, palms forward, arms horizontally forward and forward, forward, slightly over the body; Pull back, try to bring your hands together. Repeat 20 times. Chest expansion exercises for the arms, chest and back**.

Bodybuilding has benefits and should be done daily.

4.Creeping and crawling.

It is a crawling crawl, especially suitable for obese people who are prone to fatigue on the back and cervical spine. It's like going back to military training

1) Lie on your stomach, bend your elbows to support the ground, crawl forward 10-15 meters with your elbows alternately, repeat 2-3 times, and breathe evenly.

2) Hold the ground with your left hand, move your right elbow and right leg forward for 15-20 meters, and repeat 2-3 times. When crawling, the upper body is slightly raised. Alternate on both sides.

3) Crawl forward alternately with two elbows for 8-10 meters. Keep your legs straight, relaxed, and crawl forward with your upper body. Repeat 3 times with intermittent l-min.

4) Climb forward rhythmically alternately for 15-20 meters, repeating 2-3 times. When practicing, the head should be slightly raised, the chest should naturally droop, the climbing speed should be slow, and the climbing width should be small.

5) Crawl in a clockwise direction along a circle with a diameter of 5-6 meters, and then crawl in a counterclockwise direction. When practicing, the head should be tilted towards the side of the climb. Repeat 2-3 times with an interval of 1-minute.

6) Alternately crawl forward for 15-20 meters. Repeat 2-3 times with 2-minute intervals.

7) Alternately crawl backwards for 10-15 meters. When climbing, the chin is slightly adducted, the legs are relaxed and straightened, and the hands are in harmony.

Caused by eating more fatty foods.

If, you belong to the upper body fat body:

You have broad shoulders, well-developed chest, and a thick waist, because your shoulders are wider than your waist, and your figure looks more masculine. People of this body type usually have strong muscles in the buttocks and thin legs. If you have a thicker area around your tummy, it's often because of poor eating habits or lack of exercise.

But don't despair, this fat is relatively "young" and relatively easy to lose.

How do you eat it?

Recommend a low-calorie menu that allows you to quickly use your body's stored calories, maintain (but not increase) your protein intake, and keep your muscles from losing. You don't need to deliberately increase the amount of water, just choose foods with high moisture content. Sugars and fats are still needed to balance the needs of cells and maintain the shine needed for nails and hair.

Start by not eating processed animal fats (including cream, whipped cream). Animal fats are not easy to digest and have no health benefits, and raw vegetable oils are better for the human body, especially olive oil and grapeseed oil. As for protein, 60 grams a day is enough, try to be as diverse:

Meat, fish, cheese, milk, and eggs are all good protein foods. Protein supplementation is sufficient several times a day, and there is no need to concentrate on eating it in one meal. Eat as much raw fiber as possible, whether it's lettuce or slightly scalded vegetables.

Moreover, eating this way can completely retain the water and natural vitamins in the food.

The whole person's figure is not fat, but the upper back looks very fat, that is, the shoulder and neck meridians are blocked and do not run, 2 actions help you dredge the shoulder and neck.

This can only be done with ** equipment.