My back is thick and has a lot of flesh. How can I exercise myself

When there is a thick accumulation of fat in the back, it can be improved through targeted training combined with aerobic exercise. The main methods include bending down to row a boat, pulling up, swimming, pulling down from a high position, goat standing up, etc., which are more effective when combined with dietary control.

1. Bending down for rowing

Bending down for rowing can effectively strengthen the lower part of the latissimus dorsi and trapezius muscles. Stand with feet shoulder width apart, knees slightly bent, upper body leaning forward at a 45 degree angle, holding dumbbells or elastic bands with both hands to pull towards the abdomen, keeping the back straight and avoiding arching. Repeat 12-15 times per group and practice 3-4 times per week. This action can improve the posture of round shoulders and hunchback, and long-term adherence can reduce the accumulation of fat on the back.

2. Pull up

Pull up is a classic weight training for developing back muscles. Grasp the bar with both hands slightly wider than the shoulders, tighten the core to avoid shaking, and use back strength to pull the body up to the chin and over the bar. In the initial stage, it can be completed with the assistance of elastic bands or instruments. This action can synchronously stimulate multiple muscle groups such as the teres major and rhombus muscles, promote an increase in basal metabolic rate, and contribute to overall fat burning.

3. Swimming

Freestyle and breaststroke have significant effects on shaping the back. The resistance of water during swimming evenly acts on the back muscles, and the butterfly stroke arm movement can deeply activate the erector spinae muscles. Engaging in 30 minute moderate to high intensity swimming three times a week, combined with regular breathing, can enhance cardiovascular function. Water exercise has less joint pressure and is suitable for people with a larger body weight base.

4. High position pull-down

Using the gym's high position pull-down equipment can accurately exercise the latissimus dorsi muscle. Adjust the seat to secure the thighs, grip the crossbar with both hands wide, lower the shoulder blades and retract them, pull the crossbar to the collarbone position and slowly replay. Be careful to avoid using your arms to compensate and maintain a vertical movement trajectory. This equipment training can improve back line and prevent fat accumulation behind the armpits.

5. Goat Stretching

Goat Stretching mainly strengthens the erector spinae muscles in the lower back. Lie prone on a Roman chair, place your hips on support pads, fix your ankles, slowly lower your upper body to be parallel to the ground, and then use your waist strength to lift your body in a straight line. This movement can correct pelvic tilt and enhance spinal stability. It is recommended to perform 10-12 exercises per group in combination with other exercises.

In addition to specialized training, it is recommended to arrange 3-5 aerobic exercises such as brisk walking and skipping rope for more than 30 minutes per week, control refined carbohydrates intake in diet, and increase the proportion of high-quality protein and dietary fiber. Muscle soreness may appear at the beginning of training, which can be relieved by foam axis relaxation and hot compress. If there is scoliosis or chronic back pain, it is necessary to adjust the intensity of movements under the guidance of a professional coach. Maintain at least 2 back training sessions per week, combined with body fat percentage monitoring, and usually show significant improvement within 2-3 months.