How to remove the folds on the back at home

How often we admire the prepared figure before the next summer season - we rejoice at the absence of stomach and cellulite, admire the waist and hips. But often we turn our backs to the mirror and our mood deteriorates. Blame the fat folds on the back, which spoil the whole look, and not only in a bathing suit. Dorsal folds often look through under the fitting dress, spoiling the whole female silhouette. What is it - excess fat or excess skin? How to get rid of folds on the back and is it even possible to do this? In this article we will try to answer all these burning questions.

Why folds appear on the back

The reason for the appearance of wrinkles on the back along the line of the bra lies primarily in the deposition of excess fat.It can not be that you remain thin and slim, and folds are still formed. Therefore, the main cause of this cosmetic defect is overweight, which, in turn, appears due to improper diet and lack of exercise. However, sometimes folds can be seen in women with a fairly moderate weight. Oddly enough, but the folds are most often formed if you have to sit in one position for a long time. Women with a sedentary type of work who constantly lean over papers or a computer monitor are much more likely to suffer from folds in the back. Often these folds appear in women who have various problems with the spine. To get rid of the hated fat deposits on the back, you need to act in three main areas - nutrition, sports and massage.

Diet for a beautiful and slim back

The condition of our figure depends on the consumed and consumed energy. If today you have eaten 2500 calories, and spent only 2,000 per day, that's all, 500 calories are consumed as fat. And so from day to day, from month to month, we gain extra weight, which we then try to get rid of in a week.After all, only 9000 calories - this is one kilogram of excess greasy, most often subcutaneous, fat. And to lose this excess weight, you need every day to create a calorie deficit, that is, to consume 2000 and spend 2500. So you can lose weight gradually, without harm to health. However, it is very important to know what and how to eat. After all, there is a difference between a cake and a plate of salad - the caloric content is significantly different, and the feeling of satiety from the salad will be much longer. To get rid of the folds on the back, you need to burn fat all over the body. To do this, follow the rules of healthy eating.

First, you need to abandon the flour, sweet, salty, smoked and fried. Remember, your body - not a trash can, in which you can throw anything. The body should receive only the right, healthy and fresh foods.

Secondly, you need to change the diet. There is a need every 3 hours, in small portions that fit in the palm of your hand. Remember, this is a real chance to disperse exchange processes. If you go hungry for 6-7 hours, you will begin to recover even from cucumbers. Take time in the busy schedule of snacking every 3 hours.

Thirdly, you need to choose and prepare the products correctly. Breakfast should be light enough, but nutritious.For breakfast, you can afford a small delicacy, which you refused last night. Very good for breakfast is cereals without milk, salt and sugar, cheese, rice with vegetables, sandwiches with rye bread. Snack - fruit. Lunch - soup without macaroni and potatoes, meat, vegetable salad. In the afternoon, fruit should not be consumed, especially at night. It is better to eat something protein. The second snack can be in the form of nuts or kefir. Dinner - a piece of fish or chicken with a salad. In general, vegetables are an excellent means to eat at a low calorie content, they can be eaten at any time and in any quantity.

Be sure to drink plenty of water. Water removes the decay products of fat from the body, you can lose weight much faster.

Here, perhaps, are all the basic rules of nutrition, which should be followed if you want to get rid of the creases on the back. But in order to speed up the process, you need to do physical activity.

Exercises in the fight with folds on the back

Sports activity will help you to strengthen the muscular frame, to make your back more straight and even, which will help smooth out the hated folds.

1. Cardiac exercise. It is very important to engage in cardiovagruzki, which burns fat throughout the body and helps to get rid of excess calories. These types of loads include running, aerobics, cycling, jumping rope. That is, during sports you should feel your heartbeat and breathing quicken, you sweat. The most useful in the fight against folds is running. However, you need to understand that running should be long, even at low speed. First, when running, glycogen is burned and only after 20-30 minutes do the fats begin to melt. If you run 40-50 minutes every day at a slow pace and follow the diet, the arrows of the scales quickly crawl down.
2. Swimming. It develops very well the back muscles of a simple swimming, and, moreover, it does not give additional load on the spine.
3. Dumbbells. To strengthen the muscles of the back, you need to do exercises with small weighting. Take the hands on the dumbbell, perform lifting to the side while standing. It is very effective to do the exercise "Bow", in which you pull one arm from the dumbbells forward and take the other back as far as possible, while also holding the weighting agent in it. You can do the bends with dumbbells to the sides - it perfectly strengthens oblique press and lateral muscles of the back.
4. Fitball. It is very useful and effective to do exercises for the back on a rubber big ball. One of the most effective is to lie down on the fitball, put your feet against the wall, arms behind your head, raise and lower the upper part of the body, using the abs and back muscles.
5. Bench. This is a very useful equipment that will help you with various back problems and strengthen the health of the spine. The simplest exercise is to simply lie on your stomach and lift the upper part of the body from the bench, arms along the body. It is also effective to combine a bench with dumbbells - to raise hands with weights to the sides, slightly pulling the body back.

In addition, it is useful to perform various strength exercises with a barbell. This will help you to put a load on your back. As soon as muscles there begin to strengthen, they will burn down adjacent fat with great speed. To speed up this process even more possible with the help of cosmetological measures.

How to burn subcutaneous fat on the back with a massage

Massage is an excellent tool for local fat removal, especially subcutaneous. But remember that massage gives a noticeable effect only in combination with nutrition and exercise, that is, massage accelerates the process of removing water and fat from the cells.An independent massage will not give a noticeable result, except that it will remove 2-3 centimeters of volume.

Many men admit that the naked back of a woman is an incredibly intimate and exciting part of the female body, which, like a mystery, hides all the most outspoken.But what beauty can we talk about if the back is covered with folds, which become even more pronounced when putting on the laundry? Follow the beauty of your body and be desired from any angle!

Video: exercises against fat folds on the back