4 simple øvelser: Sådan kommer du af med 'rygdellen'

4 simple øvelser: sådan kommer du af med 'rygdellen'

Foto: Shutterstock

Rygfedt kan være en årsag til frustration og lavt selvværd for mange, især når det kommer til at føle sig selvsikker i tøj eller når man dyrker sport.

Men med disse simple øvelser kan du ikke blot fjerne rygfedt, men også bidrage til bedre kropsholdning og mindre rygsmerter.

Med den stigende interesse for personlig velvære og et voksende fokus på fitness, søger flere effektive metoder til specifikt at målrette og reducere fedt på ryggen.

Fitnessekspert Leon Bolmeer har udviklet et træningsprogram, der kommer rygdellen til livs.

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Det skriver Daily Star

En TikTok-kanal med hashtagget #HowToGetRidOfBackFat, har samlet imponerende 59 millioner visninger, viser at netop fedt på ryggen er noget mange gerne vil af med.

Leon Bolmeer, fitnessekspert og direktør for Geezer’s Boxing, har skræddersyet et træningsprogram for netop at hjælpe folk med at opnå deres mål om at fjerne rygfedt.

Her er fire øvelser, som kan hjælpe:

Supermans (3 sæt af 12 reps)

Supermans er en populær øvelse, der aktiverer rygmusklerne. Læg dig på maven med strakte arme over hovedet. Løft bryst, arme og ben fra gulvet, hold positionen kortvarigt, og sænk dig så ned igen.

Renegade Rows (3 sæt af 10 reps på hver side)

Start i en plankeposition med håndvægte og hænderne direkte under skuldrene. Træk en håndvægt op mod hoften, mens du stabiliserer din krop med den anden arm. Sænk vægten og gentag på modsatte side.

Bent-Over Reverse Flys (3 sæt af 12 reps)

Stå med fødderne skulderbredde fra hinanden, håndvægte i hænderne, bøj let i knæene og vip overkroppen frem fra hoften. Løft armene ud til siderne, klem skulderbladene sammen, og sænk langsomt vægtene igen.

Resistance Band Pull-Aparts (3 sæt af 15 reps)

Stå med fødderne hoftebrede fra hinanden og hold et modstandsbånd foran dig med strakte arme. Træk båndet ud til siderne, klem skulderbladene sammen og returner langsomt til startpositionen.

Disse øvelser er både effektive i hjemmet og i fitnesscentret og kan bidrage væsentligt til at reducere rygfedt.

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