背部脂肪怎么辦？

Back fat is incredibly stubborn. It's also one of the last things many people think of because, as NYC personal trainer Ngo Okafor explained to Men's Health, "people focus on what they see in the mirror." It's part of why most people focus on arms and abs while skipping leg day and, yes, ignoring back fat.

背部脂肪非常頑固。這也是很多人最后想到的事情之一，因?yàn)檎缂~約私人教練Ngo Okafor向《男性健康》解釋的那樣，“人們關(guān)注的是他們?cè)阽R子里看到的東西。”這就是為什么大多數(shù)人只關(guān)注手臂和腹肌，而不關(guān)注腿部，和忽略背部脂肪的部分原因。

Of course some people start with back fat and work from there. They may be struggling with the hump some people have at the top of their spine. Or maybe they prefer backless tops and want a shapely back to go with it. But whether it's at the top of your list or your last priority, back fat is hard to get rid of. It's possible, but it takes dedication.

當(dāng)然，有些人從背部脂肪開始。它們可能正與某些脊柱頂部的隆起作斗爭(zhēng)?；蛘咭苍S她們更喜歡露背上衣，想要一個(gè)有型的背部來搭配。但無論背部脂肪是你的首要任務(wù)還是最后一項(xiàng)，它都很難去除。當(dāng)然一切都有可能，但需要付出。

An important thing to note about back fat is that, as with all fat deposits, you cannot spot train it away. Yale Scientific explains that this myth likely started with the idea that you burn more fat around muscles that you're using, meaning ab exercises would reduce stomach fat and leg day would trim your thighs. Unfortunately, that's not how it works.

關(guān)于背部脂肪需要注意的重要一點(diǎn)是，就像所有脂肪沉積一樣，你不能把它訓(xùn)練出來。耶魯科學(xué)解釋說，這個(gè)誤區(qū)可能源于這樣一種想法，即你在使用肌肉時(shí)可以燃燒更多肌肉周圍的脂肪，也就是說腹部運(yùn)動(dòng)可以減少腹部脂肪，腿部運(yùn)動(dòng)可以讓你的大腿更苗條。不幸的是，事實(shí)并非如此。

When we exercise, our bodies break down stored fat to use as fuel. But before it can do that, it has to convert the stored fat into a form our muscles can use. Yale likened this to transforming crude oil into gasoline before a car can use it. In our bodies, the conversion results in a generalized fat reduction, rather than a targeted one.

當(dāng)我們運(yùn)動(dòng)時(shí)，我們的身體會(huì)分解儲(chǔ)存的脂肪作為燃料。但在此之前，它必須將儲(chǔ)存的脂肪轉(zhuǎn)化為我們的肌肉可以使用的形式。耶魯把這比作在汽車使用前將原油轉(zhuǎn)化為汽油。在我們的身體里，這種轉(zhuǎn)化會(huì)導(dǎo)致廣泛的脂肪減少，而不是有針對(duì)性的。

Spot reduction doesn't work but there is still hope. Back fat is largely caused by the same lifestyle habits that cause belly fat. Women's Health explains that back fat is also linked to the same issues as high concentrations of belly fat such as insulin resistance and an increased risk of diabetes.

定點(diǎn)減肥雖然沒有效果，但還是有希望的。背部脂肪很大程度上是由導(dǎo)致腹部脂肪的相同的生活習(xí)慣引起的?！杜越】怠冯s志解釋說，背部脂肪和腹部脂肪含量高，同樣會(huì)導(dǎo)致胰島素抵抗和糖尿病風(fēng)險(xiǎn)增加等問題。

An unhealthy diet and sedentary lifestyle are the biggest culprits, while bad posture makes back fat more pronounced. This means that back fat — like belly fat — is best handled through long-term lifestyle changes. Henry Barratt, a London-based personal trainer to celebrities like Kate Beckinsale, explained it best when speaking to Women's Health in 2021.

不健康的飲食和久坐不動(dòng)的生活方式是最大的罪魁禍?zhǔn)?，而不良的坐姿?huì)使背部脂肪更加明顯。這意味著背部的脂肪——就像腹部的脂肪一樣——最好通過長(zhǎng)期的生活方式的改變來處理。倫敦的亨利·巴拉特(Henry Barratt)是凱特·貝金賽爾(Kate Beckinsale)等名人的私人健身教練，他在2021年接受《女性健康》(Women's Health)采訪時(shí)給出了最好的解釋。

"The most gains can be made by changing nutritional habits," he explained.

他解釋說:“改變營養(yǎng)習(xí)慣可以獲得最大的好處。”

Barratt went on to say that this doesn't mean people should cut calories. Instead it means that people should be mindful of where their calories come from. Foods high in fiber and protein create a sense of satiety while sugary foods drive up a person's calorie intake without leaving them satisfied or nourished.

Barratt接著說，這并不意味著人們應(yīng)該減少熱量攝入。相反，這意味著人們應(yīng)該注意他們的卡路里來自哪里。高纖維和蛋白質(zhì)的食物會(huì)產(chǎn)生飽腹感，而含糖食物會(huì)增加一個(gè)人的卡路里攝入量，卻不會(huì)讓他們感到滿足或營養(yǎng)豐富。

If you already have a good handle on nutrition, try changing up your workout routine. Ngo Okafor suggested exercises based on pushing and pulling motions when he spoke to Men's Health. These include rowing, reverse flies with dumbbell weights, and cable pulldowns. These exercises work your back and tone the muscles there. And while this won't burn fat on the spot, it will create more muscle definition while improving your back's overall strength and appearance.

如果你已經(jīng)很好地掌握了營養(yǎng)，試著改變你的鍛煉習(xí)慣。Ngo Okafor 在接受《男性健康》(Men's Health)采訪時(shí)建議人們做推拉運(yùn)動(dòng)。這些動(dòng)作包括劃船、啞鈴重量的反向練習(xí)和拉繩。這些運(yùn)動(dòng)可以鍛煉背部，強(qiáng)健那里的肌肉。雖然無法定向燃燒脂肪，但它會(huì)在改善背部整體力量和外觀的同時(shí)，創(chuàng)造更多的肌肉輪廓。

Back fat is stubborn. But with dietary changes and a well-rounded fitness routine, it's more than possible to get the svelte look you want.

背部脂肪是頑固的。但是如果改變飲食習(xí)慣，再加上全面的健身計(jì)劃，你完全有可能達(dá)到想要的苗條身材。