It's no secret that fat accumulates on your body in some places more than others, and since everyone's body is unique, we all have "hard areas" to tone. Some areas of fat accumulation may pose a health risk. Research shows that people with abdominal fat have a higher risk of heart disease. It is therefore important to strengthen certain areas of the body, including the back, stomach and thighs.
Some back exercises can help prevent back pain and injury in the future, but also improve your posture. But the best thing about these exercises is their ability to burn fat!
Yoga, a gentle practice for burning fat
For a less intense workout, you can try yoga. Yoga is slower because it is based on deep breathing. In addition, it does not require dumbbells. If you are a beginner, the ideal would be to take your first steps in a yoga center.
On the other hand, there are many easy to adopt programs available online, presented in the form of videos not exceeding 15 minutes.
These videos provide you with tips on how to master the basics of each posture and how to perform each movement with the proper techniques.
Today we offer 3 back exercises to burn fat and keep fit!
Here are 3 exercises to burn fat healthily:
Begin each exercise with dumbbells of 2-4 kg in each hand, feet shoulder width apart.
Exercise 1
This exercise targets the upper back and shoulders.
- Start with slightly bent knees.
- Tilt your torso forwards, about 45 degrees.
- Cross arms on wrists in front of knees.
- Lift your arms slowly up to shoulder height and return to the starting position.
Do 3 sets of 10 to 12 repetitions.
Exercise 2
This exercise targets the biceps, chest, middle and upper back.
- Begin by bending your knees slightly while keeping your abs tight.
- Fold forward so that the upper part of your body is flat, hands outstretched towards the ground.
- Slowly slide your arms to the left, up, right and down. Repeat the circle to the right.
Do 3 sets of 10 to 12 repetitions.
Exercise 3
This exercise targets the chest, shoulders and upper back.
- Start with the arms on the sides, palms facing forward.
- Raise your arms to the length of the shoulders, with your palms towards the ceiling. Keep this posture for a few seconds
- In a fluid motion, raise your arms over your head.
- Slowly, turn your arms around the shoulder, pause and return to the starting position. Do not move your body.
Make 3 sets of 6 to 8 repetitions.