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6 Exercises to strengthen and reduce back fats

6 Exercises to strengthen and reduce back fats

The ease in eliminating or gaining fat in the back has to do with genetic factors and food. But there are some attitudes that can help decrease the buildup of fat in the area.

It is important to follow a daily exercise plan (muscle and aerobic). The most indicated aerobic exercises are swimming, rowing, stand up paddle, because they work a lot in the back region, and define these muscles very well. It is also necessary to take care of food. So it's important to look for a nutritionist and follow a diet program so that body fat indexes decrease

Here are some bodybuilding and aerobic exercises that can exercise on your back.

Standing oblique with a halter

For perform this exercise the practitioner should stand with the legs apart and holding a halter should do a lateral trunk flexion then returning to the starting point. Perform 2 sets of 15 repetitions.

Lumbar flexion lying down

Lie on your stomach with your arms and legs extended and perform the lumbar flexion motion by moving your torso and legs upwards. Hold in 3 sets of 10 repetitions.

Exercise in 4 supports

Stand in the position of 4 supports as pictured and slowly perform a simultaneous movement by taking one leg and the arm opposite the floor until they are on the same line as the trunk. Hold this position for 15 seconds and repeat 3 times on each side.

Seated lumbar flexion

Sit on a bench or chair, place both hands at the nape of the neck and slowly perform a movement bringing the torso toward the back. floor, and then rise slowly as well.


Just like the backstroke, the force pulled to pull the water strengthens the chest muscles and places the shoulders in place. Rowing is also well indicated for boosting physical endurance, improving flexibility and offering low injury risk.


Although swimming is valid as aerobic activity, it is the backstroke mode that will work muscles in a highly efficient way. With the movement of the arms to push the body forward, the person stretches the entire chain of anterior muscles, that is, the chest, and strengthens the muscles of the back. This contributes to a better posture.

Sport-oriented NGO launches campaign to raise funds

Sport-oriented NGO launches campaign to raise funds

November 29th is Donate Day. The project is a worldwide action, which was born with the intention of reaching new donors and encouraging the donation culture. One of the NGOs that participate in the initiative in Brazil is the Vida Vida Project. For 17 years helping children in Capão Redondo, one of São Paulo's most needy neighborhoods, the Vida Corrida Project encourages children to have a better life through Democratic and easily accessible, street racing promotes social inclusion, health, self-esteem, and quality of life for these children.


Correct posture during the race prevents injuries

Correct posture during the race prevents injuries

Hiking and races are the first activities that come to mind want to start a regular physical activity, which makes it the most practiced in the world. This choice has a rather simple explanation: it is a natural activity for an object that was created to be unstable - the human body, which makes it Well, for those who pass the age of 30 and must leave the sedentary lifestyle, or even for those of a competitive spirit who want to participate in the tests disseminated by the weekends of the great metropolis, just buy a good pair of sneakers that the uniform is already guaranteed by the organizer of the event.