Ugly fat folds on the back upset both men, and women. There is a lot of reasons of emergence of this problem, but it is possible to fight with any of them. Solutions can be different, your task is to show persistence. To you it is necessary not only to get rid of fat, but also to pump up muscles that the back didn't look thin, and skin didn't droop.
It is required to you
- - fractional food;
- - horizontal bar;
- - fitball.
Instruction
1. Undergo inspection at the endocrinologist. Such type of obesity is often called "kortizonovy". Perhaps, for you will be to reduce enough cortisol level in blood that fat in problem places left by itself.
2. Don't try to get rid of fat in concrete area, performing exercises for this group of muscles. Fat is distributed under skin more or less evenly and it is necessary to get rid of it completely.
3. Reduce the day consumption rate of calories by 10-15%. In the complex with physical exercises it will allow you to reduce the fat layer surely.
4. Increase the number of meals. Smaller portions are acquired by the organism more effectively and quietly turn into kinetic energy. Those calories that the liver doesn't manage to process, turn into the power stock on "rainy day", that is in fat cages.
5. Try that the nutritional value of all meals was approximately identical during the day. Carbohydrates have to prevail in the first half of day, closer by the night increase percent of proteinaceous food.
6. Begin exercise stresses with run. Regular jogs on average pace will start process of combustion of fat in your organism. Don't try to run quickly, better that run was rather long.
7. Don't refuse jogs in the winter. Physical exercises on cold have the best fat-burning effect as the organism spends calories also for heating.
8. Surely include in the training program giperekstenziya on the fitball. The unstable support will force to get into gear even the smallest and deep-lying muscles which in usual conditions stay idle.
9. Lay down the stomach on the big fitball, the back and legs have to form the straight line, set socks of legs against the floor. Raise hands to the head. Slowly bend forward to feel how back muscles stretch, then smoothly raise the body, having caved in in the waist. Repeat as much as possible time.
10. Pullings up on the horizontal bar — the best exercise for back muscles. It is suitable both for men and for women. At the same time all muscles of the back and also the hand and the breast work.
11. Undertake the horizontal bar slightly more widely than shoulders, having turned palms from themselves. Slightly cramp shovels, strain muscles bark and tighten the case up, trying to touch the horizontal bar by the chin. The more widely palms on the horizontal bar will be located, the load of back muscles is higher.