8 exercises to say goodbye to the rolls on your back

8 exercises to say goodbye to the rolls on your back
8 exercises to say goodbye to the rolls on your back 1
The rolls on the back that concentrate on the sides of the spine and under the armpits or, even worse, those that  come out of the bra in the case of women are a very unsightly defect because they burden your silhouette . This phenomenon affects both men and women , especially those with an apple body.  But while we care about toning the buttocks and abdominals , the back is often the part of the body that you don’t think about firming until summer comes .
The first allies against love handles on the back
The distribution of body fat is to a great extent dictated by genetics, but having an optimal weight and keeping oneself in a normal weight condition minimizes any disproportion, even if only adequate physical exercises, treatments, creams and massages can help you get rid of fat on back toning the area.
The starting point is to have a correct lifestyle (doing physical activity, drinking plenty of water, not smoking, not abusing alcohol, etc.).
It is also very important to work on the posture especially if you spend your day sitting at a desk, because bad posture is not innate , but is the result of bad habits that can be changed.
To start fighting the small rolls on your back, try to keep yourself as straight as possible by stretching your shoulders down and pushing them back so that your shoulder blades come together.
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Sports to dispose of the rolls on the back
The advice, at first, is to set up a training program with cardio exercises to burn fat .
Yes to running, or any aerobic activity, for at least 30 minutes / 3 times a week to burn fat and calories and give a jolt to the sluggish metabolism.
Depending on your physical condition and your overweight, you can decide to follow a walking or running program or an exercise bike program .
Even the rowing machine is a great tool because it strengthens the back muscles and also makes you sweat .
It is accessible to everyone because it is a low-impact machine, which does not produce stress or overload on the joints while you work, so it is also excellent for those who are overweight.
To dispose of the rolls on the back , physical activities such as swimming and water biking are also excellent because they stress the back muscles.
Specific exercises to dispose of fat on the back
The back is a part of the body that is often not stressed during the day and even when you go running, so to tone it up you need specific exercises.
These exercises are recommended for those who are heavily overweight but also those who tend to accumulate fat on their back but may not have any pounds to lose.
Before starting training , consult your doctor to evaluate your clinical situation with him: you will avoid injuries or risks to your health .
Warming up before the sport is essential to avoid getting hurt and to prepare the body and mind for the effort.
Remember that to see results, you must be constant, so it is important that you train 4/5 times a week .
1 – Kick boxing
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Material: chair + 2 bottles of 0.5l
Departure standing in front of the chair, legs spread wide across the pelvis. Hold the bottles with your hands, arms folded.
Sit in the chair, simulating the movement of the squat, the back straight and the belly inward.
Exhaling, draw 4 direct punches (palms down) alternating right and left. Stand up again and repeat the sequence.
Repetitions : 3 sets of 30 seconds.
Recovery time : 10 seconds.
2 – Dumbell lateral
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Start standing, legs slightly open and bent.
Take 2 dumbbells of 1 kilo or 2 bottles of water in your hand and place your arms in front of your body.
Bring your torso slightly forward, back straight and belly inward .
Open your arms sideways and portal parallel to the floor.
Return to the starting position.
Repetitions : 3 sets of 20 seconds.
Recovery time : 10 seconds.
3 – Lunges with torsion of the bust
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Material : a rolling pin or a broom stick
Standing, legs open to the width of the pelvis, hold the rolling pin and bring the arms up keeping the back straight and the belly inward.
Inhaling, move the right foot back to lunge and exhale, twist the torso to the right “rowing” with the rolling pin to the outside.
Push on the left leg to return to the starting position.
Perform the same exercise on the other side.
For the duration of the exercise, keep your balance by holding your stomach in because the abdominals help stabilize the position.
Repetitions : 3 sets of 30 seconds.
Recovery time : 10 seconds.
4 – Dorsal tractions
Starting standing, legs slightly open and slightly bent.
Take 2 dumbbells of 1 kilo or 2 bottles of water.
Place your arms straight in front of your body.
Bring your torso slightly forward, back straight and belly inward.
Bring your elbows upward with your arms along your body. Return to the starting position.
Repetitions : 4 sets of 20 seconds.
Recovery time : 10 seconds.
5 – Shoulders and back
Material: chair + 2 bottles of 0.5l
Sitting with the bottles in both hands, he rests his buttocks on the outer edge of the chair and the shoulder blades in the back.
Try to keep your back perfectly in line, without ever bending your spine and without letting your belly come out.
Inhaling, bring your arms extended upwards and exhale making side openings with your arms slightly bent.
Do not flex the column but open the chest and collarbones well.
Repetitions : 3 sets of 30 seconds
Recovery time : 10 seconds.
6 – Torso rotation
Standing, legs open, shoulders outstretched and belly in, hold a two-pound handlebar , a medicine ball or a kettlebell with both hands .
Perform a rotation of the torso to the right without moving the pelvis, return to the center and perform the same rotation to the left.
Repetitions : 4 sets of 20 seconds.
Recovery time : 10 seconds.
7 – Jumping jack

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Jumping jack is an aerobic exercise .
Start standing, with feet and hands together.
With a hop, spread your legs and bring your arms up, then return to the starting position with another jump.
The abdominals must always be active , the belly inward.
Repetitions : start with 3 sets of 20 seconds and after a week try to get to 4 and then to 5.
Recovery time : 10 seconds.
8 – Sequence of arms and legs
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This sequence, consisting of 3 exercises, can be done with ankle weights .
Lying on the floor, belly on the ground and arms stretched over the head, inhale and exhale, raise the right arm and the left leg.
Count up to 5. Return to the starting position.
Always keep your head down in the extension of your back.
Repeat the movement with the left hand and the right leg.
Finally raise both legs and arms simultaneously and hold the position for 5 seconds.
Sequence repetitions : 10. Repeat 3 times.
Recovery time: 20 seconds.

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