Folds of fat on the back spoil a person's figure. The deposits are especially visible in women who wear a bra and tight clothing. This feature occurs in people who are overweight and have weakened back muscles.
Exercises that allow you to effectively work the muscles of the problem area help you get rid of fat under your shoulder blades. However, exercise will have no effect if a person does not combine it with proper nutrition and other techniques that promote fat burning.
How to quickly get rid of fat deposits under the shoulder blades
In most cases, folds of fat form on the back of an overweight person. Also, unaesthetic “ridges” appear on nearby areas of the body - hips and sides. Women with an “apple” body type, a feature of which is considered to be the accumulation of fat on the stomach and sides, are prone to the appearance of this figure deficiency.
To remove unattractive folds that spoil your figure, you need to:
- playing sports;
- proper nutrition;
- getting rid of habits that interfere with weight loss.
People who have an ugly back are looking for options on how to remove fatty sweets in the shortest possible time (a few days) by working out at home. The process of losing weight, even if all the rules are followed, takes at least a month. With proper nutrition and a properly organized fitness program, the muscles adapt to the load in the first week.
Important! Also, by reducing calorie intake and increased physical activity, metabolism is started, which leads to accelerated fat burning. But in the first week of effort there will be no noticeable weight loss results. In order for the folds of fat to disappear and the back muscles to become pumped, it will take 4 to 6 weeks of training.
Will exercise help?
It will not be possible to remove unaesthetic fat pads under the shoulder blades if you limit yourself to following a diet. Fitness will help activate the fat burning process and strengthen muscles. There is a large selection of sports techniques that help effectively work the back muscles under the shoulder blades.
Conventionally, all exercises to remove folds on the back can be divided into those that require the use of sports equipment, and those that require working with your own body weight.
The advantage of regular and correct exercises for the back is that it helps to achieve harmony in the whole body. Most loads additionally work the muscles of the abs, hips and limbs.
What is needed to fix the problem
A figure defect such as fat folds on the back is a consequence of physical inactivity, poor posture and excessively high-calorie nutrition that does not correspond to a person’s energy expenditure. People with this problem also experience excessive fullness in the abdomen, waist and hips. Therefore, the following will help improve your figure and strengthen your muscles:
- physical activity;
- proper nutrition;
- compliance with the work and rest regime.
Physical activity includes regular exercises designed to strengthen the back muscles. You need to work out at home or in the gym 2-3 days a week, devoting about 30 minutes to fitness. To speed up the process of burning excess lipids and increase the tone of muscle tissue, dynamic loads are added to training:
- cycling;
- swimming;
- run;
- energetic dancing.
Unlike strength exercises, cardio exercises promote accelerated fat burning. Physical activity also speeds up metabolism and the process of increasing muscle tissue volume.
It is impossible to get rid of excess back fat without correcting your diet. The main reason for the appearance of sagging folds under the shoulder blades is a diet that has the following features:
- too high calorie intake;
- the predominance of foods enriched with sugar, saturated fat, starch and synthetic additives in the menu;
- Most of the calories consumed come from the evening meal.
To make your back slim, you need to remove from the menu all foods that contribute to excess weight gain. These foods include sources of fast carbohydrates and saturated fats. Animal and plant proteins should predominate in the menu of a person losing weight. The rest comes from unsaturated fats and slow carbohydrates. You need to eat portions throughout the day, trying to make breakfast the most high-calorie meal.
Important! When modeling an athletic body and fighting extra pounds, it is important to maintain proper sleep and activity patterns. Lack of nighttime rest significantly slows down your metabolism. Lack of sleep provokes an increase in appetite, as the body tries to fill the energy deficit by consuming large amounts of food.
Be sure to check out:
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Doing the exercises
If you can’t cope with a massage on your own, then with exercises it’s quite possible. Despite the ease of implementation, they give excellent results.
Lean your buttocks and shoulder blades against the wall. Your task is to try to touch the wall with your entire back. Then, from the same position, without lifting your buttocks from the wall, begin to turn your torso to the side, trying to reach the wall from the left side with your right hand. Then return to the starting position and repeat the exercise with the opposite hand in the opposite direction.
Regular exercise will help tidy up your back and remove wrinkles.
How can you speed up fat removal?
There are methods that allow you to quickly get rid of fatty rolls under your shoulder blades.
How to remove fat deposits:
- You can resort to taking fat-burning supplements to your diet. The most popular drugs are conventionally divided into lipotropics and thermogenics. Lipotropics block fat synthesis in the liver and promote the breakdown of the contents of fat cells into acids. Thermogenics cause a slight increase in body temperature. Due to this, metabolic processes are activated and calories are burned faster. Important: take fat burners only after prior consultation with your physician.
- Massage and sauna use are procedures that increase blood flow in the problem area, causing fat to be burned faster.
You should not resort to such methods of accelerating weight loss as wearing warm underwear and wrapping the problem area in cling film. These methods provoke disruption of thermoregulation and other health problems.
Causes of folds on the back
The back is an area in which fat itself is not inclined to be deposited, therefore the main cause of folds is excess weight, in which the deposits are distributed throughout the body. Well, the reasons for excess weight are, in fact, obvious, and most of them belong to a single group called “improper lifestyle.” This includes an unbalanced diet, lack of activity, bad habits, and so on.
Sedentary work leads to excess deposits in the back and sides. With a lack of activity, muscles lose tone, and the back becomes one of those places where fat is actively deposited. This is especially true for girls with an “apple” body type, who, in principle, are prone to accumulating everything unnecessary in the upper body.
One of the things about back folds is that they form slowly, which is why they are insidious. We rarely see ourselves from behind, and we simply don’t notice small changes. And one day you may be horrified to see ugly ridges on your back. However, there is good news: when we lose weight, the back is one of the first places from which fat disappears. It is only important to know how to get rid of folds on the back, and this requires an integrated approach that combines diet and physical activity.
The best exercises to combat back fat deposits
You can train your back both in the gym and at home. In both cases, it is important to select fitness techniques that help develop the necessary muscles.
At home
To practice at home, you will need dumbbells weighing 1-2 kg and a gymnastic stick.
The best fitness techniques with sports equipment:
- Dumbbell Abduction: Stand straight with your legs slightly bent. You need to take a dumbbell in each hand. The right limb is aligned so that it is parallel to the floor. The other hand is pulled back as far as possible. The position of the hands is changed rhythmically.
- Turns with a gymnastic stick: the equipment is placed on the shoulders, clasping both ends with the hands. The feet are shoulder-width apart. The body is tilted forward, trying to turn it and reach the left end to the right leg.
- Seated overhead press: you need one dumbbell weighing at least 1.5 kg. First, you need to sit upright on a stable stool. Both hands grasp the bar of the projectile, extending straight arms upward. Then they are bent at the elbows so that the dumbbell is behind the head. As you inhale, lift your arms from behind your head to the starting position. As you exhale, they return back.
- Plank: Take a lying position, resting on your forearms. In this case, your feet need to be placed firmly on your toes. Without bending your sacrum, you should try to tighten your abdominal muscles. You should stay in this position for at least 30 seconds.
It is enough to include 3 exercises in your home workout, trying to gradually increase the number of repetitions and approaches.
Keep your posture
Another reason for the formation of folds may be the curvature of the spine. You can’t do this without a good orthopedist who will examine you and draw up a treatment plan.
You must be prepared to wear a special corset to help keep your back straight. It is very important to control the position of your back yourself, to arrange your workplace so that when working at the computer you do not have to strain or bend your back.
It is advisable to change the bed mattress to a firmer one and say goodbye to high pillows forever.
Training program
To lose weight and train your back, it is enough to devote 2-3 days to the problem area of the body. Between classes, breaks of 1-2 days are necessary, since during this time the muscles will recover and increase in volume.
What should the training be like:
- One program includes 3 exercises. The minimum number of repetitions is 15, approaches are 2. With each lesson you need to gradually increase these indicators.
- On days free from back training, you need to work on other muscle groups. Thus, a beautiful figure will gradually form.
- You definitely need to pay attention to cardio exercises, devoting about half an hour to them every day. This approach to losing weight will improve your metabolism and speed up fat burning.
A high-quality training program, after 4 weeks, will allow you to achieve the expected results.
Plastic surgery or professional massage?
Dorsal folds can be removed through plastic surgery. This method is called liposuction. It allows you to quickly get rid of large amounts of unwanted fat. This radical correction method takes place under anesthesia and requires a long recovery period. However, no one can guarantee that fat folds will not appear again.
Professional massage gives a more lasting effect. There are various methods of sculptural massage that help eliminate figure imperfections:
- fitness massage;
- formative massage;
- Turkish massage;
- lymphatic drainage;
- Tibetan rejuvenation;
- body massage;
- Cat massage.
The techniques combine elements of massage and physical activity, which improve lymph circulation, accelerate tissue repair processes and force the body to spend more energy from adipose tissue.
Main conclusions
- Fat folds under the shoulder blades are the result of a sedentary lifestyle and poor nutrition. Losing weight through exercise and a balanced diet will help correct external defects.
- The best exercises for the problem area are those that are performed with weights and those that require you to work with your body weight.
- Training is supplemented with cardio exercises, since the latter are associated with high energy costs. This allows you to speed up the weight loss process. You can also resort to taking fat burners, back massage and visiting the sauna.
- You can model a slender back both at home and in the gym.
- You can get rid of the rolls of fat under your shoulder blades and achieve weight loss no earlier than in a month.
Eating right
We will not use the word “diet”. We always need a beautiful back (and more!), which means we need to change the principle of nutrition and stick to it constantly.
It is best to start the day with complex carbohydrates (cereals: buckwheat, rice, oatmeal) or protein (eggs, milk). Carbohydrates will give energy and invigorate, and proteins are the building material for muscles.
At lunch you should eat a substantial meal, but not much. Possible proteins, carbohydrates, vegetable fats. You need to replenish your energy reserves.
In the evening, it is better to limit yourself to poultry and vegetable fiber. You should also have small snacks of fruit or green salad between main meals.
