We all want to remove the back and belly fat and therefore, today we are going to show you some exercises that can help you with that. These exercises target these muscles:
Latissimus dorsi: It rotates, adducts, and extend the arms together with the Teres minor and major.
Teres minor: It has the ability to rotate your upper arm from your body and it helps the Teres major to bring back your arm.
Teres major: It rotates the upper arm and brings the arm back when it is in “T” shape.
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Dumbell Pullovers
Hold a dumbbell while you are lying on a bench or ball. Shoulders and head on the ball. Hold the dumbbell on its ends, high towards the ceiling. Hold your arms high above your head and then behind you. Now, with the back of your shoulders pull the weight back.
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Dolphin push-ups
Place yourself on your elbows, in a plank position. Your forearms parallel and flat palms on the floor. With your abdominals lift up your hips and switch your shoulders back. Your heels low on the floor. Shift your weight in a plank position with the help of your abs and shoulders.
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Resistance band pulls
Your shoulders and arms should be width apart and hold the resistance band stretched. Hold your arms high and your shoulders relaxed. Squeeze your shoulder blades and try pulling your arms out to the side. Go back to the starting position.
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Wide rows
Bend over, your back should be straight, and the palms should face you. With the help of your upper back muscles pull the weight towards you into a wide row. Your elbows should be 90 degrees bent.
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Narrow rows
You should start in the same position as in wide rows. Make a row with your arms and keep the close by each other while you are bringing the weights up to your shoulders. Your neck should be relaxed and your shoulder blades squeezed together. You should also include your abdominals and keep your back straight.
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Rear delt flys
Stand straight and keep your feet apart on hip-distance. Hold the dumbbells and face your palms towards one another. Lower our body until it is parallel to the floor but keep your back straight. Now, try rotating your arms, the palms facing in and your elbows bent. Lift the arms to the both sides, like a plane, your shoulder blades squeezed and your arms rounded. While you are raising your arms your neck and shoulders should be relaxed.
Do 15 repetitions of each exercise and try doing 3-4 sets.
Additional tips
If you want to achieve better results, then you should include a healthy diet and except the exercise above try doing:
- 60- minutes cardio five times per week
- Try practicing yoga
- Eat smart
- Drink plenty of water
Source: besthealthyguide.com
The post Great exercises to remove the belly and back fat! appeared first on Healthy Multiverse.
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