How to lose back and arm fat

The process of reducing weight is usually complex. Lose weight in a specific area is not so easy. Women began to notice that if you focus efforts on reducing weight in the back and shoulders, that first begin to “deflate” the Breasts, but it is not what you want women. To lose weight back, arms and shoulders – a problem much more difficult than to get rid of belly fat.

Recommended exercises to strengthen muscles and eliminate fat:

#1. Bent Over Double Arm Tricep Kickbacks

– Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.

– Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.

– Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

#2. Rotating triceps kickback

– Your knees are bent and you need to lean forward slightly. Hold a dumbbell in each hand and bend your elbows to bring the dumbbells to your side. Your upper arm is parallel to the floor.

– Press the dumbbells back and straighten your arms as you do it. Rotate the arms so your palms face the ceiling.

– Rotate back and return to bent position. Repeat 10 to 15 times, depending on your strength.

#3. One Arm Dumbbell Rows

– Place a dumbbell on each side of a flat bench. Place your right knee on the end of the bench. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.

– With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you. Keep your lower back straight. This is the start position.

– Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so. At the top of the movement, hold for a count of one and squeeze your back muscles.

– Return to the start position inhaling as you do so. Repeat. Complete all repetitions for one side before switching sides.

#4. Commando Rows

– Place two dumbbells or kettlebells on the floor about shoulder width apart. In a push up position, place your hands on the grip section of each bell for support. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.

– Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow. Hold for a count of one. Your breathing should remain constant throughout the movement.

– Lower the bell to the floor and without pause, then repeat the movement with your other arm. When you have rowed both arms, that is one repetition. Repeat for the desired number of repetitions.