So I did some research and found a great article that has some advice for all those people out there trying to figure out how to get rid of the famous "Back Fat"
How to get a Fatless Back
Your back is made up of the upper, middle and lower
section, but excess fat typically builds around the middle and lower areas,
creating unsightly bulges near your waist and hips known as "love handles."
Stretching and gentle strengthening exercises will improve your flexibility and
reduce the risk of injury, but to tone the major muscle groups in your back,
you'll need to regularly do a strengthening routine for 30 minutes or more,
three times a week, along with doing cardiovascular exercises to reduce the fat
and eating a healthful diet.
Seated Lateral Pull-Down
The seated lateral pull-down requires a lifting machine
with a cable bar and engages your lat muscles, technically called latissimus
dorsi, that spread around the middle of your back like muscular wings. In the
seated position, pull the bar down from overhead until it touches the middle of
your clavicle, or collarbone, on your chest. When releasing the bar, maintain
control by moving slowly and never allow the weight to jerk your arms upward, as
this can injure your joints. Repeat three sets 10 to 15 times.
Prone Cobra
The prone cobra, or prone scapula stabilization
exercise, targets your trapezius muscles, below your neck, along with several of
the deltoid muscles, which are near the area where fat bulges around your
bra-line or bathing suit tops. This exercise requires no equipment and can be
performed anywhere with enough room to lie down and extend your arms. The
starting position requires lying on your stomach with your arms stretched out
above your head in a "Y" shape. Your head remains pointing down as you lift your
entire upper body off the ground for a period of three seconds. The movement in
your upper torso will also raise your arms. Hold your prone position for three
seconds and slowly return to your starting position over a period of three
seconds. Increase the intensity level by holding your prone position and
bringing your arms down by your sides so your elbows form a right angle. Your
arms return to their starting position above your head before you lower your
torso to the ground. Perform this movement sequence movement at least five
times.
Single Arm Dumbbell Row
The single arm dumbbell row targets the muscles across
the middle of your back, known as the latissimus dorsi and rhomboids, and
engages the lower-abdominal muscles that wrap around your lower back, called
obliques. The exercise requires holding one dumbbell while bending at the waist
and resting one knee on a bench or chair for support. Your back must remain
straight while the arm outside the bench hangs straight down your side. As your
torso remains steady, your elbow slowly rises and bends until the upper half of
your arm is parallel to the middle of your back. Never jerk your arm or allow it
flop back down. Perform three sets of 15 repetitions on either
arm.
Effective Amount of Weight
Too little weight won't build strong fat-fighting
muscles in your lower back, but lifting too much can cause injury. Speak with a
trainer or your physical therapist to find a good starting weight for your
workout routine. Gradually increasing the amount of weight ensures that your
muscles continue growing and burning calories. When you can perform the exercise
with minimal effort, you should increase the weight increment by 2 to 3
pounds.
Diet
Without modifying your diet, all the strengthening
exercises in the world won't reduce the fat rolls on your back. Lifting weights
increases your muscle mass. By increasing your muscle mass, you're increasing
the amount of calories your body burns, which helps shrink your fat cells. A
diet low in fat and high in lean proteins, fruits, vegetables and whole grains
is a necessary component to minimizing your back fat.
Read more: Livestrong Website
No comments:
Post a Comment