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10 exercises to burn back and armpit fat in 20 minutes

There’s nothing more frustrating than looking at a picture from behind and noticing that the fat rolls on your back and underarms are protruding. Usually, we do not pay attention to the back and armpits when exercising because most of the girls only pay attention to the buttocks and waist area. If you are having excess fat in your back and armpits, you need to do these 10 exercises right away.

Skipping

It’s best to start your workout with a 2-minute upper-body warm-up. Jumping rope is a great way to exercise your shoulders and back. Don’t forget to warm up your ankles and wrists before you start.

10 exercises to help burn back and armpit fat in 20 minutes - Photo 1.

Cross-arm punching using dumbbells

This exercise is great for your upper back and arms, not only helping to warm up but also helping to improve speed and agility.

– Stand with your feet shoulder-width apart.

– Bring your arms holding 1kg weights up to your chest, push your left arm out in a punching motion.

– Return to the starting position and then push the right arm.

– Perform punches for each hand for 60 seconds. Do a total of 3 sets with 20-30 seconds of rest.

10 exercises to help burn back and armpit fat within 20 minutes - Photo 2.

Lying down with weights

This exercise strengthens chest, abs, back, triceps and improves flexibility.

– Lie on your back, arms in front of chest and knees at 90 degrees while holding dumbbells (select 1kg weights).

Bring your arms in front of your chest and raise them perpendicularly.

Do this movement for 45 seconds. Total 3 sets with 20-30 seconds rest.

10 exercises to help burn back and armpit fat in 20 minutes - Photo 3.

Standing weight lifting

This exercise focuses on the upper back, mid back, and core.

Stand up and hold dumbbells with both hands.

Lift the weight until it reaches the top of your chest.

– Lower slowly.

– Do the exercise for 60 seconds. Total 3 sets with 20-30 seconds rest.

10 exercises to help burn back and armpit fat within 20 minutes - Photo 4.

Lift weights lying on the ball

This exercise strengthens your shoulders, triceps, and chest muscles. If you’re just starting out, you don’t need a ball, just lie on a flat floor.

Lie with your upper back on a ball or a bench with dumbbells in your hands and palms facing each other.

– Lower your arms out to the sides and keep your elbows slightly bent.

– Do the exercise for 60 seconds. Total 3 sets with 20-30 seconds rest.

10 exercises to help burn back and armpit fat within 20 minutes - Photo 5.

Push-up

Push-ups are considered the most effective armpit fat loss exercise. Doing push-ups every day is sure to be successful.

– Start from plank position.

Slowly lower your chest to the mat and focus on your back muscles.

– Push back to the top position.

Do this movement for 45 seconds. Total 3 sets with 20-30 seconds rest.

10 exercises to help burn back and armpit fat within 20 minutes - Photo 6.

Curtsy Lunge move

This is a compound movement, this exercise works the whole body. Starting in week two, perform this exercise with a dumbbell in your hand.

– Step the left foot back, now the left and right knees are in a perpendicular position (as shown in the image below).

Stand up, kick your left leg to the side and raise your left arm to shoulder height.

Do this movement for 30 seconds and then switch sides. Total 3 sets with 20-30 seconds rest.

10 exercises to help burn back and armpit fat in 20 minutes - Photo 7.

Inclined plank movement

Planks are a great way to improve flexibility and strengthen your entire core.

Lie down in a plank position, with your hands flat on the floor, feet shoulder width apart.

Lean over and raise your left arm toward the ceiling. Keep your arms perpendicular, the edge of your foot close to the floor.

– Return your left hand to the starting position and repeat on the right.

– Continue to switch right hand for 45 seconds. Do a total of 3 sets with 20-30 seconds of rest.

10 exercises to help burn back and armpit fat in 20 minutes - Photo 8.

“Superman” Pose

This pose is one of the most popular back exercises! This is a great move to help stabilize muscles.

– Lie face down with arms stretched out in front of you.

Raise your arms, chest, and legs off the floor, turning your palms together.

– Hold for 20 seconds, then lower and return to the starting position. Do a total of 3 sets with 20-30 seconds of rest.

10 exercises to help burn back and armpit fat in 20 minutes - Photo 9.

Back stretch pose

End your exercise with a back stretch. Or you can do any stretching exercise you know of. The advice is to use an exercise ball because it effectively stretches the lower back.

– Place your back on the ball.

– Carefully bend.

– Spread your arms and legs wide and hold for 20 seconds.

10 exercises to help burn back and armpit fat in 20 minutes - Photo 9.

Note: Don’t forget that exercise is only effective when combined with a healthy diet. Do these 10 exercises 2 or 3 times a week, resting as little as possible between exercises to get that nice back shape.

https://afamily.vn/10-bai-tap-giup-dot-chay-mo-lung-va-nach-trong-vong-20-phut-20220515201925812.chn

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