Maintenance or formation of a beautiful figure is topical issue for many women. One of aspects of it is fight against excessive fat deposits on a back, shoulders and sides. Only one diet such problem manages to be solved not always as after weight loss skin in problem places can be flabby. In this case good option are the trainings including exercises both with burdenings, and without them.
Why there is a fat in a back
Allocate several reasons of emergence of fat folds in a back:
- Hormonal imbalance that is expressed in raised or, on the contrary, to the lowered development by an organism of some hormones. So, hormone the cortisol which is actively developed in stressful situations promotes emergence of fat folds on sides. And here the lack of an organism of hormone of thyroxine leads to emergence of excess fat deposits on a back.
- The period of pregnancy and lactation when the breast increases in sizes. It leads also to accumulation of fat deposits in areas, adjacent to a breast, at the same time, including around armpits.
- Sedentary work, for example, at the computer when the person for a long time stiffens in one pose. A part of muscles at the same time stays idle, a part — is overstrained. In addition, formation of fat folds including on a back is a consequence.
- With an excessive weight the fat deposits are shown, as a rule, on a back, sides, shoulders and other parts of a body.
Whether you know? According to researches of the Australian scientists, a human body about 29 kg of oxygen for processing of 10 kg of fat deposits are required. In the course of processing of such amount of fat about 11 kg of water and 28 kg of carbon dioxide are formed.
About need of warm-up before a training
Warm-up is an obligatory component of any training. Need of warm-up before the occupations is caused by the following factors:
- The warm-up complex sharply reduces risk of traumatism in the course of performance of power exercises as during warm-up the blood supply of muscles and lubricant of joints improves, but also, the suitable psychological spirit is created.
- Warm-up significantly increases efficiency of the subsequent training.
- During warm-up the central nervous system (CNS) is prepared for the forthcoming loadings that considerably softens stressful influence of loads of an organism.
The best exercises
There is a number of the exercises helping to fight effectively against fat folds on a back and adjacent areas. The training complex needs to be carried out regularly, at least 3–4 times a week. Duration of 1 training — not less than half an hour.
Important! Between warm-up and the beginning of performance of the main training complex it is recommended to take a break, but small — no more than 2-3 minutes. At a bigger interval the readiness of an organism to perceive the subsequent loadings considerably decreases.
Data and cultivation of shovels
The additional stock for this exercise is not required. Technology of performance:
- To link hands in the lock on a nape.
- On an exhalation to take away elbows back towards each other as far as it is possible, shovels will be closed at the same time. The back has to remain a straight line, the breast — to move forward.
- To part elbows, having returned them to an initial position.
It is recommended to execute 4–5 approaches on 10 repetitions for one approach.
Video: data and cultivation of shovels
Stanovy draft with dumbbells
For this exercise it is necessary to take couple of dumbbells. The stanovy draft in such order is carried out:
- To rise directly, legs are a little placed, hands are lowered, in them a dumbbell.
- To smoothly make an inclination forward approximately on 90 °, slightly bending a back. Buttocks at the same time naturally have to move back, and the straightened hands with dumbbells — to fall along legs down. It is not required to concern a floor. Legs at an inclination can be bent slightly in knees.
- To return smoothly to a starting position.
It is recommended to make 3–4 approaches on 10 repetitions.
Video: stanovy draft with dumbbells
Draft of dumbbells in an inclination
The same stock, as in the previous exercise will be required. The operations procedure has to be such:
- To rise directly, legs at shoulder length, hands with dumbbells are lowered.
- To accept a starting position — to incline the case forward approximately on 45 °, at the same time the back has to be slightly bent in a waist. Legs are a little bent in knees, hands are freely lowered down.
- On an exhalation the vertical movement to attract dumbbells to sides.
- To return to a starting position.
Examine the best exercises of yoga for a healthy and strong backbone.
It is recommended to make 3–4 approaches on 10 repetitions.
Video: draft of dumbbells in an inclination
Thirst of a signature stamp for a chin
This exercise belongs rather to bodybuilding, but can be used also for elimination of unnecessary folds on a body. It is carried out with a bar. Following operations procedure:
- To rise directly, legs at shoulder length, knees are slightly bent, in a waist the small deflection, the case is inclined forward approximately on 15 °, in hands a bar, the successful fellow of a signature stamp wider than shoulders.
- To lower shoulders down and on an exhalation to begin the smooth movement of a bar up, in the direction of a chin. This movement has to happen due to raising of elbows, but not shoulders. Hands just hold a bar. In the highest point the elbows will be divorced in the parties, bicepses — are parallel to a floor.
- To slowly lower a bar down, having adopted the initial provision.
It is recommended to make 3–4 approaches on 6–8 repetitions.
Video: thirst of a signature stamp for a chin
Cultivation of hands in the parties
In exercise couple of dumbbells are used. It is carried out as follows:
- To rise directly, legs at shoulder length, in the lowered hands of a dumbbell, brushes are developed inside.
- At the same time smoothly to lift dumbbells sideways-up to the level of shoulders.
- To sustain a second pause and to lower hands down, having adopted the initial provision.
It will be useful for you to esteem how it is correct to combine kardio and power trainings.
It is required to make 3–4 approaches till 8-10 of repetitions.
Video: cultivation of hands in the parties
Giperekstenziya
This exercise does not demand sports equipment. There are various options of a giperekstenziya, however its classical execution becomes so:
- To lay down a stomach on a floor. To extend hands forward, to straighten legs.
- To raise a trunk and hands up, having as much as possible caved in in a waist. Legs at the same time can also rise slightly, but feet should not come off a floor.
- To lower the case down.
It is recommended to make 2–3 approaches till 10-12 of repetitions for approach.
Video: giperekstenziya
Level
For performance of level the additional stock is not required. Technology of execution is as follows:
- To accept an emphasis lying, resting hands and socks of feet against a floor.
- To pass into a position level. In this position it is necessary to lean on elbows which have to be under shoulders perpendicular to a floor. Hands have to be on a floor, legs — to rest socks against a floor, all body is straightened, the look is directed down.
- It is necessary to be in such situation, the discomfort will not be felt yet, for a start there is enough 20–25 seconds. Then to stop performance.
Learn a set of exercises for morning exercises for women.
It is recommended to do a level of 4-5 times a day.
Video: level
Mill
For mill the stock is also not necessary. Exercise so is carried out:
- To rise directly, legs are wider than shoulders.
- To bend forward at an angle about 90 °, to bend a back a little in a waist.
- To touch by the left hand the right foot, at the same time to raise the right hand vertically up.
- Without being unbent to replace position of hands — the right hand to the left foot, the left hand up. When changing position of hands they have to remain straightened.
It is recommended to make 4–5 approaches till 10-12 of repetitions.
Video: technology of performance of exercise Mill
Whether you know? The conducted researches of a dream showed that problems with a dream promote obesity. So, the sleep debt or an uneasy dream increases the probability of set of excessive weight by 89% at children and for 55% at adults.
Cat
Exercise is carried out without additional stock. Technology of performance of cat following:
- To rise on all fours, resting knees and palms against a floor.
- As much as possible to bend a trunk down.
- Then slowly to curve a back up, so as far as it will turn out.
It is recommended to make 3–4 approaches till 8-10 of deflections for approach down-up.
Video: technology of performance of exercise Cat
Boat
The additional stock for boat is not necessary too. Order of performance is as follows:
- To lay down on a floor, on a stomach. To extend hands forward, legs — on width of shoulders.
- On an exhalation at the same time to raise outstretched arms and legs up as far as it is possible, caving in at the same time in a waist.
- To return to an initial position.
It is necessary to make 3–4 approaches till 8-10 of repetitions.
Video: technology of performance of exercise Boat
Dog muzzle down
This equipment belongs to asanas (poses) of yoga. Its original name — adho a mukha of a shvanasan. This asana as follows is carried out:
- To rise on all fours, resting palms, knees and toes against a floor. Hands have to be at right angle in relation to a floor and is strict under shoulders. The back is straightened, eyes look down.
- Further it is necessary to pass into level (technology of its performance was described above), but the emphasis has to be not on elbows, and on a palm.
- Then, lifting a basin up, to make legs a step - another forward until the body accepts the pose similar to the turned letter V. The stomach and hips have to form a corner approximately in 60 °, the back and hands remain straight lines, legs are not bent in knees. The body leans on feet and on palms.
We recommend to read, than are useful to the woman of occupation yoga.
In such pose it is desirable to stay from 30 seconds to 1 minute, but if at once it is impossible, it is necessary to approach such result gradually. It is recommended to execute from 3 to 5 approaches.
Video: technology of performance of exercise Dog muzzle down
Dog muzzle up
One more yogichesky asana, in the original it is called an urdva of a mukh of a shvanasan. Technology of execution is as follows:
- To lay down on a floor a stomach, legs together, brushes are developed by palms in a floor and are located under shoulders.
- Leaning on palms, to lift the case up. Hands are straightened and should not squeeze edges, the body is bent in a waist, the head is thrown back back, the breast is stuck out, legs are straightened and generally raised over a floor, but lean on it the foot back.
In such situation it is recommended to keep 30–60 seconds and to execute from 3 to 5 approaches.
Potential of the above asanas can be completely realized only at their development by means of the qualified yoga instructors. However for elimination of undesirable folds on a back and sides of rather external execution of these the technician.
Video: technology of performance of exercise Dog muzzle up
Without healthy nutrition not to see to you a beautiful back
To put a figure in order, not only regular trainings, but also the balanced food will be required. All process of food is based on the following principles:
- is 4–6 times a day in the small portions are necessary;
- it is necessary to eat food not less than in 1.5 hours prior to a training and not less than in 1 hour after it;
- it is recommended to eat in strictly certain time;
- it is desirable to give preference to the boiled, baked and stewed dishes and also various salads;
- the volume of the water drunk in a day is calculated by a formula of 30 ml of water on 1 kg of weight.
Read also what it is necessary to do exercises with a fitball for a back.
Food has to be various, balanced and not too high-calorie. Such products are recommended for the use (the list not exhaustive):
- low-fat meat (are especially good chicken and indyushachya breasts), fish, eggs, nuts, bean can be a source of proteins;
- as a source of fats it is recommended to use low-fat molokoprodukta (especially cottage cheese), olive and coconut oil, avocado, different types of nuts;
- the shortage of carbohydrates can be filled, using rye bread or bread from bran, buckwheat, porridge, not polished rice;
- any kinds of cabbage, sweet pepper, vegetable marrows, carrots, cucumbers, tomatoes can be a source of cellulose;
- vitamins and minerals necessary for organism contain in many products, but especially there is a lot of them in vegetables, fruit, berries so they need also to be entered into a diet;
- water has to be bottled or filtered, it is allowed not aerated mineral.
It is also recommended to minimize the use or at all to exclude the following products from a diet:
- sources of fast carbohydrates, such as confectionery, white loaf, pasta, semolina porridge;
- fruit and berries with the increased content of starch and glucose, for example, grapes, bananas, pears, dates;
- fat meat, especially pork.
Rules of performance of exercises and useful tips
In the organization of trainings for elimination of excessive fat deposits it is recommended to follow certain rules — it will provide efficiency of occupations. Rules are as follows:
- Training process has to be regular. A necessary minimum — 2–3 occupations a week, are optimum — 4–5 occupations.
- Loadings should be increased gradually.
- When performing of the planned number of repetitions of power exercise the last 1 or 2 repetitions have to be carried out hardly, but fully. Usually it is reached by selection of weight of burdenings and also increase or reduction of number of repetitions.
- In the course of the training, high, moderate and low loadings have to alternate.
- Any training has to begin with warm-up.
- At the initial stage duration of a training can be 30 minutes, but gradually it can be increased till 1-1.5 o'clock.
- Breaks between approaches to performance of various exercises have to be minimum.
- In the course of the training it is necessary to drink water.
It is important! To make the plan of house occupations, it is desirable to consult with the expert. He will prompt what exercises should be included in a training complex proceeding from specific features, will determine the optimum duration of a training, will pick up the weight of burdenings, will recommend stock, etc. All this will help to avoid many mistakes, injuries and also considerably will increase efficiency of occupations. If there are problems with health, then useful also consultation with the doctor in that case will be.
So, with a certain determination and persistence to remove ugly fat folds from a back and sides quite perhaps. An effective way for achievement of such purpose regular trainings including with burdenings will become. All this surely has to be complemented with the balanced food. Such combination will help to put in order a figure in rather short terms.