These 3 exercises to lose fat on the back helps to tone and eliminate sagging of the muscles dorsal, tapering to the waist and reducing the volume of localized fat.
The first two exercises to lose fat on the back should not be made by people with problems in the spine, such as hyperlordosis or herniated disc, which can cause serious injury. In these cases it is recommended to do just the plank isometric and increase the exercise time to 45 seconds, for example.
Thus, it is recommended to consult a physical education teacher before doing these exercises, since it may be necessary to adapt them to the physical condition of each person. To increase the burning of fat in the back is important to first warm up with a quick run of 10 minutes and then do the following exercises:
1. Back with arms stretched upwards
To do this exercise you should lie on the floor belly down, with arms bent and hands behind the head. Then, pull the chest up and lift your legs off the ground. Repeat this exercise 20 times, rest 10 seconds and do 2 more series.
2. Back with arms stretched to the back
You should lie on the floor belly down and put your hands in the nape of the neck. Lift the body by removing the trunk and legs from the floor. Repeat this exercise 15 times, rest 10 seconds and do 2 more sets of 15.
3. Plank isometric
To properly make this exercise one should lie down on your stomach, stretch your arms to lift the body from the ground and then support the weight of the body on the elbows and feet. Contract the abdominal muscles and hold this position for 20 seconds. Do this exercise 3 times, resting 10 seconds between them.
How should be the power
The food is also very important to be able to burn fat located, to the need to eliminate the consumption of carbohydrates, such as bread, pasta and snack foods, fried foods, for example, as well as to avoid foods that are sugary that include soft drinks, biscuit, stuffed and cakes confeitados.