Contrary to popular belief, fat deposition in women occurs not only on the hips or lower abdomen. There are many cases when folds appear on the back, especially in the upper part of it.
And this causes a lot of inconveniences when choosing clothes, as well as worries about your appearance. In this article, they can give you information on how to get rid of the rollers in the shoulder blades, what foods to consume, and what exercise routines to perform. According to many endocrinologists, nutritionists, and fitness doctors, there are several reasons for the deposition of fat under the arms and in the shoulder blades. The most common ones include the following:
- Inactive or sedentary lifestyle — if you do not exercise, the muscles gradually weaken, and energy. And over the years, the metabolism goes slower. All this leads to the fact that at 35, many people do not look as fit and slim as at 20 or 25.
- Diseases of the thyroid gland are a severe problem. After passing many hormone tests, one must solve it only under a qualified endocrinologist’s supervision.
- You eat a lot of salt is not necessarily pure salt. By buying chips, nuts, salted fish, and other snacks, you increase the amount of sodium in the diet. And this delays water and leads to puffiness. Hence the problems with fat rollers on the back and lower back.
- Chronic stress and lack of sleep are the worst enemies of beauty and youth. Suppose you do not sleep enough and do not know how to cope with stress, a large amount of cortisol in the body. As a result, you begin to overeat, and fluid retention occurs. And, as a result, weight gain and a spoiled figure.
Among other things, folds may appear from obesity. It is essential to understand that obesity is a diagnosis. And it should be put only by a doctor. Therefore, before you start fighting excess fat, consult a doctor, take the necessary tests and then proceed to active actions.
We remove the fat on the back.
There are several ways by which you can regain your former figure. But first, it is worth mentioning one important point: it is impossible to lose weight only in the back, waist, or legs. You can’t remove fat from just one part of the body. If we start to lose weight, it goes away everywhere.
Somewhere faster (for example, on the hands or face), somewhere slower (buttocks, hips, lower abdomen). But this process goes on immediately and everywhere. Therefore, if someone tells you they could remove extra centimeters only in one part of the body, this is false because it goes against physiology. Therefore, if you want to get rid of the overhang of fat over the straps of a summer T-shirt, take up the problem globally. And for this, you need the following:
- Adjust the diet and remove all unnecessary — fast food, snacks, sweets, smoked and fried foods in a large amount of oil, and pastries made from premium flour and sugar. Also, do not lean on high-fructose products: bananas, pears, persimmons, grapes, apples, and dried fruits.
- Add more protein to the menu: poultry, lean beef, veal, fish of all varieties, eggs, and legumes.
- Remember about healthy carbohydrates: all kinds of non-starchy vegetables (peppers, cucumbers, greens, zucchini, celery), carrots, beets, sweet potatoes, and baked potatoes in the peel. Buckwheat, rice, and corn groats are also needed.
- Drink enough water. Forget about one and a half to two liters a day. Everyone has their norm. It that for every kilogram of body weight, at least 300 ml of water is needed. Calculate your standard and observe it throughout the day.
- Start training. It can be both home workouts and classes in the gym (strength or aerobic exercise). Below we will tell you what activities will help you get back in shape.
And one more important tip in the end: sleep at least eight hours and learn to get rid of stress. It is essential to go to bed before 23 o’clock (ideally, before 10 p.m.). And getting rid of stress is not about medications. Meditation, evening baths with magnesium or sea salt, walks before bed, aromatherapy, listening to pleasant music, and reading help reduce cortisol levels.
If you don’t have the opportunity to go to the gym regularly, start working out at home. To begin with, the most straightforward set of exercises is suitable. It includes the following movements:
- A boat, or Superman. Lying on your stomach, stretch out your arms and legs and slightly spread them apart. Lift your left leg and right arm alternately, then to the other side. Repeat 15-20 times on each side in three sets. Or you can simultaneously raise your arms and legs, holding this position at the top for a couple of seconds and falling under control.
- “Oblique” twists. Lie on your back, lift your legs, bend at an angle of 90 degrees, and slightly spread your knees apart. Please put your hands behind your head, bending them at the elbows. Without pressing on the neck and the back of the head, using the force of the press and back muscles, lift the body and stretch with the left elbow to the right knee. Lie on your back. Repeat the same on the right side. We perform 15 repetitions for each leg, three sets in total.
- “Cow and cat.” We get on our knees, arms straight, hands under the shoulders. When inhaling, we arch our backs up like angry cats. On exhalation, we bend down. Repeat 10-20 times in four sets.
- The Cobra is on the move. Lie down on your stomach. Leaning on the brushes, lift the body and drop back down. Repeat 20 times in three sets.
We recommend jumping rope, running, and brisk walking among cardio workouts. Also, in recent years, Scandinavian walking has been gaining popularity, which can practice at any time of the year.
Exercises in the gym
Strength training is a great way to get your figure in order quickly. You have provided that you eat right and sleep the right amount of time.
If you have not visited a fitness club before but want to start strength training, you first should find an experienced trainer who will set the technique of performing exercises and teach competent training. Among the priority exercises that will pump your back and make it solid and beautiful, you can name the following:
- Pull-ups (in a gravitron or with the weight of your body, if you can);
- Pull the barbell to the belt with a wide or narrow, as well as a reverse grip;
- The simultaneous pull of dumbbells to the belt.
These are also different movements in a crossover with upper and lower blocks. Do not be afraid that by starting to go to the “gym,” you will become masculine. Not at all. Power loads help burn fat reserves more efficiently and, like a sculptor, sharpen the figure exactly how you want it to be.
We will describe only some of the exercises mentioned above. Because they are not enough to tell — it is vital to learn how to perform them correctly so as not to harm your health and not get injured. That is why we recommend consulting your doctor before going to the gym. And if he gives the go-ahead, find a qualified trainer who supplies equipment and write a training program.
Coupled with proper nutrition and an established sleep and rest regime, you can quickly get the figure of your dreams. The main thing is to start.
