Although when we exercise we focus on the main muscles, having excess fat in the back can be very uncomfortable when putting on a garment that reveals our shape. Therefore, it is important to exercise this area that we sometimes overlook, and here we bring 9 exercises.
1. Jump rope
To begin with, the jump of the rope is a good warm-up exercise and also so that the muscles of the back and shoulders are toned. The key to the correct exercise is to turn the rope using the wrists.
2. Vertical row
This helps maintain proper posture and maintain symmetry. You must stand and hold a bar, or weights, with your hand. Then lift it until it reaches the chest. Lower it slowly, and repeat this exercise for 1 minute. Do 3 repetitions resting 30 seconds between repetitions.
3. Chest pushups
The lizards are an excellent back exercise, as it helps control the fat that forms in the armpits. Do this exercise for 45 seconds. Then rest for about 30 seconds and perform 3 more repetitions with their respective rest.
4. Iron with rotation
You should lie with your hands straight to your shoulders and your feet should be at the width of your hips. Now turn to the side and raise the corresponding hand towards the ceiling. Perform the same procedure with the other hand. Alternate these positions every 45 seconds.
5. Superman position
Lying on your stomach, extend your arms next to your head. Use your buttocks and your core to lift your legs, arms and chest from the floor. With this procedure, proceed to rotate the palms of the hand so that they are facing each other.
6. Stretching
These exercises You can do them at the end of all your routines. You need to use a Swiss ball. Next, place the center of your back on the ball, bend your back with caution and extend your limbs for at least 20 seconds.
7. Chest press
In this exercise you should also include the Swiss ball, as it helps strengthen the chest, triceps and shoulders. You should lie down with your back resting on the ball, and have a pair of weights, one in each hand. With your elbows bent a little, lower and raise your arms. You should do this exercise for 1 minute.
8. Jab cross with weights
Stand with your feet slightly open. Bend your knees a little. Now, raise your arms and the left push it moving as if you were going to hit. Return to the original position and repeat this exercise with the other hand.
9. Chest press and extended legs
You should lie on your back and have your arms in your chest. The knees must be bent at an angle of 90º. Raise your arms holding the weights and also lift your legs. Return to the original position and repeat for about 45 seconds.
Consult with a doctor and a coach the tenacity with which you can perform these exercises, so that you can get results as soon as possible, without harming your body.
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