Fat accumulates in different parts of the body, and this tendency differs among people, as the body of everyone is unique. Because of that, we all have different “trouble areas” with fat deposits which are more difficult to get rid of than anywhere else.
However, the most disturbing fact is that fat deposits on certain body areas pose a serious health risk. Namely, some researchers have found that the extra weight around the abdominal area increases the risk of cancer and heart diseases.
Conversely, women that have more fat accumulated on their hips and thighs face fewer difficulties while nursing. Women also accumulate more fat on their body than men do. The important thing is that everyone should try to tone up the body, especially the core.
On the other hand, the elimination of back fat prevents back pain and injuries, as well as improves the posture of the body. According to some studies, strength training is the most effective in burning fat, even more than cardio exercises. However, the fat burning routine of Randy B. Washington is quick, as well as extremely effective, and it takes only 12 minutes daily, 3 times a week for three weeks in a row.
The following four back exercises will help you in eliminating the back bulge in a very short time. You have to start every exercise with 5 – 8-pound dumbbells in each hand and feet shoulder-width apart. Here they are:
Bent-over circular row
This exercise will strengthen the chest, biceps, chest, mid – back and upper back.
You should bend the knees a bit and make sure that your abs are engaged for support. After that, you should bend forward to position the body parallel to the floor. Your hands should be extended towards the floor.
After that, slowly circle your arms to the left, up and towards your chest, over to the right and down. You should repeat the same to the right and do 3 sets of 10 – 12 repetitions.
Push and touch
This exercise will strengthen your upper back, shoulders, and chest.
Your arms should be by the sides, and the palms should be facing forward. Then, elevate the arms up to shoulder length, with your palms to the ceiling and hold. Then, in one fluid motion, elevate the arms over the head with the palms facing behind you, and tap the ends of the weights together. Return your arms to shoulder levels hold a bit and return to the starting position.
For best effects, make sure that you do not move any part of the body. You should also do 3 sets of 6 – 8 repetitions.
This is an exercise, which targets the chest and shoulders. You have to start with the arms raised to the shoulder level, and the palms faced up. Then, bend your elbows to a 90 – degree angle and pull the arms together in front of the chest until the elbows “kiss” and your forearms touch.
The shoulder should not be raised. Then, you should return to the initial position by reversing the steps. Also, you should repeat this in 3 sets of 10 – 12 repetitions.
Crisscross reverse fly
This exercise strengthens the shoulders and the upper back.
Bend your knees a bit, and lean your body forward about 45 – degrees. Then, you should cross your arms at the wrists in front of your knees and slowly lift them to shoulder height. After that, return to the starting position and repeat with opposite hands crossed. You should do 3 sets of 10 – 12 repetitions.
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