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How to lose shoulder fat?

Exercises to reduce back, shoulder and armpit fat Jump rope. Jumping rope is an extremely simple exercise, you can practice anytime, anywhere. ... Arm exercises with dumbbells. ... Arm exercises with dumbbells lying down. ... Exercises with dumbbells. ... Push-up exercise. ... Turn around. ... Superman moves.

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This is an automatically translated article.

Removing excess fat, losing weight not only helps you have a slim body but also helps to avoid potential risks to health. However, people often focus on exercises to remove excess fat in the abdomen, thighs, biceps, ... but forget that the fat in the back, shoulders, armpits also greatly affects the physique of the body. Excess fat on the back, shoulders and armpits will make girls less confident, especially when wearing swimsuits or tight clothes. However, you do not need to worry, reducing back and shoulder fat is not too difficult if you have a suitable diet and regularly perform the exercises below.

1. Jump rope

Jumping rope is an extremely simple exercise, you can practice anytime, anywhere. Jumping rope helps to improve coordination of body parts, burn energy, lose weight, improve cardiovascular health and memory ability. Besides, jumping rope makes your back and arms work more, so it is a great way to reduce back, armpit and shoulder fat. To jump rope effectively, choose a jump rope with the right material and length. Do not forget to warm up thoroughly to warm up the body, loosen the joints before exercising. A good warm-up will greatly reduce the risk of injury to the joints.

MORE: Lose fat in your waistline

2. Arm exercises with dumbbells

Arm exercises with dumbbells not only work the back and arms, but also help improve speed and coordination of the body. Using light weights to practice will not make your girlfriend's arms rough or muscular, so you can practice with peace of mind. You can start with simple dumbbell exercises to help reduce armpit back fat as follows: Stand with feet wider than hips, knees slightly bent. Hold two dumbbells in both hands, push the left arm to the right, rotate to the right, the right arm is bent close to the chest. Bring your hands back to the starting position, then push your right arm to the left, turn your body to the left, and bring your left arm to your chest. Do the movements continuously for 60 seconds. Repeat 3 times, you can rest 20-30 seconds between sets.

3. Arm exercises with dumbbells lying down

This exercise combines many full-body movements, helping to strengthen the chest, back muscles, abs, triceps while effectively reducing back and shoulder fat. The exercise is done as follows: Lie on your back, hold dumbbells in both hands in front of your chest, knees bent at a 90 degree angle Bring your arms in front of your chest, shoulders raised while raising your legs. Then return to the original position. Repeat the movements continuously for 45 seconds. Repeat 3 sets of exercises, can rest 20-30 seconds between sets.

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4. Exercises with dumbbells

Exercises with barbells focus on the upper and middle back, help reduce armpit back fat, improve symmetry and flexibility of the body. This exercise is done as follows: You stand in a straight position, hold the barbell with both hands. Raise the barbell until it reaches the top of your chest, then lower it slowly. Repeat the above movements for 60 seconds. Repeat 3 sets of exercises, can rest 20-30 seconds between sets.

5. Push-up exercise

Push-ups are considered one of the most effective exercises to reduce back and armpit fat. Doing push-ups every day will help you get rid of excess fat in the back and arms. Start doing push-ups according to the following instructions: Lie down in a push-up position, keep your arms straight Lower your chest slowly to the mat, focusing on your back muscles Push back to the starting position Perform the movements continuously for 45 seconds. Do 3 sets of exercises, can rest 20-30 seconds between sets.

6. Turn around

Turning is a great move to help reduce back and armpit fat, and at the same time help the body be more flexible and slim. The movement is done as follows: Prepared posture is similar to push-ups, or hands are placed directly under the shoulders, feet hip-width apart. Raise your left arm up, twist to the left, turn your eyes to the left. Bring your hands back to the original position, then repeat the same with the right side. Starting in week 2, you can do this exercise with dumbbells in your hands.

7. Superman moves

This is one of the most popular back exercises. Superman's movement is very simple, you can do it right at the bed, highly effective in stabilizing muscles, reducing back and armpit fat.

This move is done as follows:

Lie on your stomach, arms and legs extended along the head Exercise glutes and arm muscles to raise arms, chest and legs. Hold this position for 20 seconds then return to the starting position. You can rest for 20-30 seconds and then repeat the movement. Consistently practicing the movements as above combined with a healthy diet, you will effectively reduce back, shoulder, and armpit fat. The slim and toned upper body will help girls confidently wear the most demanding outfits. Besides, exercising every day will help improve health, mental comfort, and quality of life and work. Please dial for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: brightside.me, livestrong.com

vinmec.com - Exercises to reduce back, shoulder and armpit fat | Vinmec

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