How to reduce back and shoulders fat combined with scientific diet for you slim body

You have fat in your back, shoulders, biceps and want to find a quick and effective way to reduce back and shoulder fat. The truth is that it is very difficult to lose weight in each specific position if your body weight is not reduced to a reasonable level. Eating a new diet with a combination of exercise and exercise can help you lose weight completely.

Properly combined diet reduces back and shoulder fat accordingly

Pulling your shoulders back makes you feel annoying and uncomfortable. If the shoulder fat spread to your back, there are probably many types of tight skirt, tight skirt will have to hang in the closet forever. The following exercises to reduce back and shoulder fat when combined with the scientific diet below will help you overcome this situation in a short time.

The scientific diet helps reduce back and shoulder fat effectively

Nutrition experts recommend that women who want to lose weight, find ways to reduce back fat and shoulders quickly should only consume from 30 Kcal / kg of body weight in a day. Still balanced enough all the substance groups, you just need to change a little in the selection and processing of meals according to the daily weight loss menu as follows:

Starch: should eat starchy fiber such as brown rice, corn, potatoes … limit the type of carbonated soft drinks.

Protein: prefer protein-rich foods (no sugar, low or no fat), beans, fresh fish.

Fat: avoid all high-fat foods like fatty meats, sausages, cheese … and cholesterol-rich foods like animal meats. Instead, switch to healthy fats like canola oil, olive oil, coconut oil, vitamins, minerals and fiber: found in green vegetables and fruits such as sweet potatoes, pumpkins, okra, spinach. The minimum amount of green vegetables needs 400g / day … and fruits such as bananas, grapefruit, guava, dragon fruit …

How to reduce back and shoulders fat should also drink 2-3 liters of water / day to enhance metabolism and promote the process of white fat to fuel the body’s activities. Drinking 1 glass of water before meals helps dilute gastric juice, reducing appetite. Absolutely avoid skipping meals because the next meal you tend to “load” more or your body will absorb the type of compensation that makes white fat accumulate more due to excess energy.

Combining movements helps reduce back and shoulder fat effectively

Combined with movements, exercises to reduce back and shoulder fat effectively

Anti-push: Push-ups are one of the most effective exercises that work on your entire body weight, helping to burn excess fat and firm your back and shoulders. To perform the gesture, you need:

– Lie on your stomach on the floor.

– Support 2 hands on the ground so that your hands are wider than your outer shoulders.

– Begin to perform inhalation by lowering your hand to the lowest level without letting your chest touch the floor, then return to the original position. Do this gradually over time, depending on your health.

Reverse: helps tone the arms, shoulders and back. Doing this is very simple, you just need:


– Get a recliner to your back.

– Two arms behind the chair, elbows bent.

– Two feet in front of you, perpendicular to the floor, bend your knees.

– Lower your body toward the floor with your hands on the seat, your elbows perpendicular to your arms, who don’t touch the floor. Straighten your elbows and lift yourself up to the starting position.

– Perform movements 15-20 times at a time. It should be done every day.

Pull back on the back of your neck: One hand goes behind your back, the other one goes around your shoulders and holds each other tightly. Switch sides and do 10 times each.


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