Back folds – this is not just a sign of the presence of extra pounds, but also an extremely unattractive "decoration".
Because of this, you are forced to choose closed clothes in the warm season, make sure that they do not unnecessarily fit the body, – because then the folds on the back will be visible.
It often happens that a person goes to the gym or trains at home on his own, but this defect does not go away.
Today, estet-portal.com will tell you how to get rid of wrinkles once and for all with simple exercises.
You can do them both at home and in the gym – in both cases they are equally effective. And, of course, do not forget to eat right, because this is the only way to say goodbye to extra pounds and hateful folds once and for all.
1. Wrinkles on the back: psychosomatic and physical causes of
2. Simple sitting exercises to get rid of wrinkles on the back
3. Exercises lying on your back will get rid of wrinkles
Wrinkles on the back: psychosomatic and physical causes
Sometimes folds on the back remain even if the person has been able to lose a lot of weight. And it happens that folds appear in those who visually look fit, without extra pounds dressed up. Why do they appear?
Reason – in a banal overeating. Moreover, it does not necessarily mean that a person eats a lot. He can limit himself to just breakfast and dinner, and the problem will still remain.
This is the case:
1. Sugar Abuse – now he is not only in sweets and cakes, but also where he does not belong at all. So, ordinary packaged juices contain a huge amount of this "white poison"; – There are 4 teaspoons per glass. Therefore, carefully study what you eat.
2. Alcohol – this item is more likely to apply to men who can "drink down" alcohol stress. Often it is eaten with high-calorie snacks, and in the alcohol itself – a lot of calories.
Another, but not obvious, cause is stress. In this case, a large amount of cortisol is thrown into the blood, which does not allow the body to break down fat. Result – ugly folds on the back.
Pleats on the back – the result of malnutrition and abuse of food, with a lot of sugar. In addition, constant stress does not allow the body to break down fat, so you need to work on mental health.
Simple Sitting Exercises to Get Rid of Back Wrinkles
In order to get rid of wrinkles, you need exactly the sport – and ordinary walking will not help here, because "beat"; it is necessary for the problem.
Start with the simple sitting exercises that we will give below. At the same time, do not forget about proper nutrition, but do not get carried away with diets – the body must have strength for training.
What exercises can be done while sitting:
1. Clasp your hands behind your head, and tilt left and right.
2. Put your hands on your sides and alternately turn left and right.
3. Tilts sitting forward – so as to reach the floor with your palms. Hold this position for a few seconds.
Later you can complicate the program and add exercises with dumbbells. Take a dumbbell in each hand, lift them up above your head. From this position, lower to shoulder level so that the elbow forms a 90-degree angle, and then push upward with force.
Each exercise should be done in three sets of 15 reps each. Watch your breath – it should be measured.
Wrinkles on the back can be removed with exercises that can be done while sitting. You can do them at home, and instead of dumbbells, small bottles of water will do as weights.
Exercise lying on your back will get rid of wrinkles
You can continue the previous complex with the next group of exercises. Remember that the body begins burning fat after half an hour of training. Therefore, 10-15 minutes will obviously not be enough.
Do the following exercises as well:
1. Stretch your arms along the body and try to simultaneously raise straight legs and the body up.
2. Stretch your arms up and stretch them to your legs, which you also need to try to raise up.
3. Put one hand behind your head and with a bent elbow try to reach the opposite leg. For example, reach with your right elbow towards your left leg, which is bent at the knee.
These exercises also need to be done in three sets, each with 15 repetitions. You should feel tired in the area you are exercising.
In addition to these exercises, it helps to get rid of wrinkles as a regular plank. You need to stand in it for the maximum amount of time, each time withstanding an additional couple of seconds. Push-ups from the floor will also help to remove the wrinkles on the back. If it’s hard to do push-ups with even legs, put your knees on the floor.
Exercise for at least 30 minutes a day to start burning fat. You should feel tired and tense in the area you are exercising.
Back creases can be removed by setting a goal and training at least three days a week. Choose those exercises that involve the muscles of the back and shoulders.
They can be done as without weight – first – and with weights in the form of dumbbells or water bottles.
Don't forget about proper nutrition, because without a calorie deficit, the body will not "take" energy from body fat. But you don’t need to go on a diet either, because you must have the strength to train. This can trigger a reverse mechanism where the body converts all incoming calories into fat "in case of hunger."
During the exercise, you need to monitor your breathing, and the training itself should last at least 30 minutes.
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