5 tips to get rid of back fat, keep a good figure without looking old

Many people want to have a perfect body, but often ignore the problem of back fat. Do you know that having excess fat in a certain area can make you look several years older? The correct answer is "fat on the back". When you wear a T-shirt, your bra will push out lumps of fat on your back, and your back will instantly betray your age. Not only does back fat affect your appearance, it can also lead to poor posture and poor health.

"Scapular tilt" causes back fat to form

Doing housework or sitting at a desk for a long time will cause the back to arch forward. This bad posture will cause the shoulder blades to protrude, the back muscles to atrophy due to lack of activity, and eventually lead to tilt. To solve the above problems, the best way is to do shoulder blade recovery exercises frequently. Moreover, it can also consume calories through the heat energy generated by the movement of the shoulder blades.

Shoulder blade movement to stretch and retract shoulders

(1) Stand with your feet shoulder-width apart and your fists extended forward.

(2) While exhaling, slowly stretch your arms backwards. At that time, feel the movement of your shoulder blades moving inwards, and the effect will be doubled.

(3) Repeat (1) to (2) 10 times.

What to do about bra fat?

The older you get, the fat that bras squeeze out becomes softer and softer. Wearing a bra incorrectly will cause the breast fat to shift to the back and turn into excess fat. Below I will share with you the correct way to wear a bra. As long as you remember and do it, you can turn the fat on your back into breast fat. Not only will your back look firmer, but you can also upgrade your cup size.

(1) When fastening your bra clasp, remember to keep your body leaning forward. Place your right hand inside your left bra cup and reach back toward your shoulder blade.

(2) Gather the flesh around the shoulder blade on your back toward your left chest.

(3) Adjust the position of the underwire to fill the chest area properly and secure it.

(4) Repeat the above steps on the right chest.

(5) Adjust the shoulder straps and pull the entire chest upwards.

Have you learned it? Both methods are easy to learn and can be implemented right away. Be sure to say goodbye to the fat on your back before autumn!

5 tips to lose back fat

1. Maintain correct sitting and standing posture

Proper sitting and standing posture is crucial to eliminating back fat. When sitting, keep your back straight, shoulders relaxed, and avoid slouching or hunching. When standing, place your center of gravity on your feet, keep your chest and abdomen in, and maintain your body balance. This can effectively improve the problem of back fat, while also improving your posture and making you look more confident.

2. Exercises to strengthen back muscles

Proper exercise can help eliminate back fat. The back muscle exercises can be achieved by doing bent-over rows, supine rows, handstands, etc. These exercises can effectively stimulate the contraction of the back muscles and reduce the accumulation of back fat. It is recommended to exercise the back muscles at least 3 times a week, each time lasting about 30 minutes.

3. Control your diet and reduce fat intake

Diet also plays an important role in losing back fat. Excessive intake of high-fat foods can cause fat to accumulate in various parts of the body, including the back. Therefore, we should control our diet and reduce fat intake. Choose low-fat, high-fiber foods, such as vegetables, fruits, whole grains, etc. At the same time, pay attention to a balanced diet and avoid overeating.

4. Perform aerobic exercise to burn fat

Aerobic exercise is one of the effective ways to get rid of back fat. Aerobic exercise can speed up metabolism, burn fat and reduce excess fat in various parts of the body. Common aerobic exercises include running, swimming, cycling, etc. It is recommended to do aerobic exercise 3-5 times a week, each time lasting about 30-60 minutes.

5. Maintain good living habits

Good living habits are essential to eliminating back fat. Get enough sleep and avoid staying up late and over-fatigue, which can help the body recover and repair. At the same time, stay away from stress and anxiety and keep a happy mood, which is beneficial to physical health and body shaping.

in conclusion:

Getting rid of back fat requires consistent effort and patience. By maintaining correct sitting and standing posture, strengthening back muscle exercises, controlling diet, doing aerobic exercise and maintaining good living habits, you can easily have a perfect body and say goodbye to the trouble of back fat. Let us work together to pursue health and beauty!