How to lose weight in back and shoulders?

Many of us are particularly worried about the fat back and shoulders. Many people want to have a perfect figure, which can help us look better in clothes. Especially some female friends are very concerned about this aspect. Maybe many people do not have a clear understanding of how to lose weight in the back and shoulders. Let us learn about how to lose weight in the back and shoulders.

Slim down the back and shoulders: 1) Back: pull-ups (pull down in front of the neck);

2) Chest: Flat bench press (seated chest press);

3) Legs: Barbell Squat (Smith Squat)

4) Shoulders: Barbell Press (Dumbbell Press)

5) Arms: barbell curl (dumbbell curl);

6) Abdomen: sit-ups (lying leg raises). Training notes: Train 3 times a week, every other day, for about 1 hour each time, exercise the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes interval between movements, 30-60 seconds interval between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. Gradually increasing the weight is necessary to allow the muscles to adapt and respond to training. Use freely adjustable weight machines for training. This allows the muscles to better respond to the resistance created by the machine. Because it allows more muscles to participate in the exercise. When performing the movement, whether lifting or lowering, you must control the movement so that you can concentrate your strength and avoid using leverage.

Diet: Eat small meals frequently, and consume more eggs, milk, and meat in moderation. The daily diet is: moderate protein, less fat, and high carbohydrates. The ratio of the three main nutrients should be about 25:20:55. Staple foods such as steamed bread, noodles, rice, as well as sweet potatoes, oats, potatoes, etc. have very high carbohydrate content and can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry, steak, etc. Sleep: It is best to sleep for 8 hours every night, and if you have time at noon, you can take a 30-minute nap.

Try to arrange your training time in the afternoon to evening, because the human body's strength and flexibility are at their best during this period. Finally, I wish you a speedy fitness success! The 14 secrets to increasing muscle mass: heavy weights, low repetitions, multiple sets, long displacement, slow speed, high density, consistent thoughts and movements, peak contraction, continuous tension, relaxation between sets, training large muscle groups, eating protein after training, resting for 48 hours, and preferring lightness to falseness.

The above content introduces us to how to slim down the back and shoulders. These methods can help us achieve the goal of losing weight. At the same time, in order to achieve good weight loss results, we should indeed pay great attention to diet issues, try to avoid eating too much meat and fish, and the diet should be light, which is more conducive to weight loss.

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