An increasingly sedentary lifestyle and poor eating habits are the main causes of weight gain and fat accumulation in different parts of the body, such as the lap belt, the saddlebags or the back. . To help you get rid of the bulges on the latter in just 21 days, here are some easy and very effective exercises to do at home.
Touching more and more people around the world, overweight and obesity have become plagues. One of the studies published in the Weekly Epidemiological Bulletin revealed that one in two is overweight, while 15% of adults are considered obese.
These extra pounds tend to accumulate in the body, deforming the figure and causing many health problems such as increased risk of cholesterol, diabetes and cardiovascular disease. In addition, people who suffer from the presence of these beads lose their confidence and have a very low self-esteem.
To remedy all this, you will find in the rest of this article, exercises that will allow you to overcome these layers of fat in the back, improve your posture, reduce your risk of muscle and joint pain, but also to refine your silhouette. You only have to do 3 sets of 15 repetitions of each exercise, 3 times a week. After 21 days, the results will leave you speechless!
Exercises to refine and tone your back:
The exercise "Bent-Over Circular Row":
Also called "Horizontal Rowing with Circular Movement", this exercise targets the upper and middle back, and helps to tone the biceps.
To do this, take your dumbbells, stand up, then bend your knees slightly and lean your bust forward until it is parallel to the floor. Be sure to keep your back straight and contract your abdominal muscles to support you. Extend your arms along the body, then make a rotational movement by folding and bending your elbows. Do the same in the other direction.
Tip: Start with light dumbbells and then gradually increase the intensity of the exercise using heavier dumbbells.
The "Push and Touch":
This exercise strengthens the upper back, shoulders and chest.
Still standing, spread your feet shoulder-width apart and extend your arms along your body. Dumbbells in hand, direct your palms forward, then lift your arms up to the shoulders, palms facing the ceiling. Stay for a few seconds while you feel a burning sensation in your arms. Then lift your arms over your head, so that your palms are now facing backwards.
Gently lower the arms at the shoulders, pause, then return to the initial position.
Elbow kiss or kiss elbows:
This exercise aims to tone the muscles of the bust and shoulders.
Standing, knees apart shoulder width, raise the arms on the sides at the height of the shoulders. Holding your dumbbells, bend your elbows to a 90 ° angle and point the palms forward. Then bring your arms in front of your chest until your elbows touch, then return to your original position.
Make sure not to lift your shoulders during the entire exercise.
The inverted Fly:
This exercise strengthens the shoulders and upper back.
Standing up, bend your knees slightly then tilt your bust approximately 45 degrees forward. Then place your hands (holding the dumbbells), facing each other at the knees. By bending your elbows slightly and squeezing your shoulder blades, lift your arms towards the shoulders without getting to their full height. When doing this exercise, make sure your back stays straight.
Other tips for a more harmonious slim shape:
A healthy and balanced diet: focus on fresh, natural foods rich in nutrients and antioxidants that nourish the body, protect against free radicals and limit the storage of fat.
Drink enough water to maintain an optimal level of hydration in the body, promote the elimination of toxins through urine and sweating, and prevent the phenomenon of water retention.
Reduce stress levels: A high level of stress increases levels of cortisol in the body, a pro-inflammatory hormone that promotes overproduction and fat storage.