Want to wear a backless dress in summer? 3 sets of back training that girls can't ignore to create a slim girl's back

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It is estimated that few girls will agree with exercising the back muscles. There are many girls who train the buttocks, because having a round buttocks is really very eye-catching, and there are also many girls who train the legs and arms. After all, the limbs are slender The lines are also an important tool for eye-catching. When it comes to letting girls practice their back, it is estimated that most girls' first reaction is to refuse.

Isn't it a man's patent to exercise a strong back muscle?

Why do women also need to practice their back? In fact, it is not easy to develop a standard inverted triangle shape even for men. The muscles are not as long as we think, especially if they have a strong muscle group , more for girls

Not only can it be achieved through exercise, girls who have such concerns can rest assured. In fact, the benefits of women exercising their back muscles are more than you think. Women with a beautiful back will not only have a smoother overall body line trend, but also Properly elegant swan temperament. Now let's talk about how girls can exercise their back muscles.

How girls should practice their back

For women, the focus of back training should be to create a smooth sense of line, and at the same time to improve the problem of bad posture, so that the body shape becomes more upright and beautiful, then the focus of practice should be on the lower part of the trapezius and the quadriceps of the rotator cuff. , rhomboid and other muscles, practicing the middle of the back can effectively prevent the back muscles from becoming too developed and widened, while men need to focus on the upper trapezius and latissimus dorsi in daily practice. Whether a person's back is wide and powerful is determined by this. The strength of the two muscles is determined.

Therefore, the targeted exercise of the back muscles will not only not thicken the back, but will make the muscle lines tight and dense, and the visual effect will appear thinner, smoother, and taller.

The correct back training posture can help long-term desk workers to relieve the tense neck and shoulder fatigue muscles and shape smooth back muscle lines.

Remove excess fat, create swan neck, right-angled shoulders, and improve bad posture.

1. When women exercise the back muscles, they should pay attention to accurately activating the target muscle groups to obtain the best results of the exercise, but if we are in a habitual hunched posture for a long time, then in daily training The middle back muscles will unconsciously use the wrong force and relaxation, which will lead to elongation, and the muscles on the front side of the body will be over-trained. With a stable fulcrum, the target muscle group you want to exercise cannot be properly activated.

2. As far as back training is concerned, if our shoulder joints lack flexibility and are too stiff to fully extend, then the scapula will be over-adducted, which will cause excessive fatigue of the rhomboid muscles, but other muscle groups have not been properly exercised. It affects the effect of back training, so before the formal exercise, you should do more training to improve the flexibility of your shoulder joints.

3. In the actual training process, for women, if the weight-bearing method is used, it is recommended to combine the low-weight mode with multiple training frequencies to make the training effect better. If a large load is used frequently, it will lead to The trapezius muscles are overdeveloped, making the shoulders appear heavier.

4. Single-leg straight dumbbell rowing

First: the body is in a natural vertical standing position on the ground, holding a pair of dumbbells in each hand, and then using the hips of your body as the folding point, flex the upper body and bend down, lower the torso until it is parallel to the ground;

At the same time, lift your right leg back and straight up and extend it to parallel the ground. Keep the left leg perpendicular to the ground. Do not bend your knees. Hold the dumbbells in both hands and hang down naturally, palms facing each other. On both sides of the chest, the elbows of both hands are in a state of tightening each other, as close to the sides of the body as possible;

Note that the action posture of the legs remains unchanged at this time, and after 10 consecutive arm-lifting dumbbell movements, the legs are changed and vacated.

2. One-arm straight dumbbell row

First: Stand with your legs shoulder-width apart, stand on the floor mat, hold a dumbbell with your right hand, place your left hand behind you, spread your fingers apart, palm up, and sink your right arm naturally so that it rests on your shoulders Just below the upper part of the body, the upper body is slightly bent, but the back of the body is still a straight line from the side, and the chest should not be hunched. the hips are pushed back;

Bend your knees at the same time, continue to bend slowly so that the upper body is as parallel to the ground as possible, then inhale, and under the premise of maintaining a stable body posture, pull up the right hand holding the dumbbell, and bring the dumbbell as close to your chest as possible , exhale, and the arm slowly falls again;

Note that in the process of lifting the dumbbells, the upper torso remains stable and does not move with the lifting or falling of the arms. After 10 sets of lifting exercises, perform hand-changing exercises.

3. Seated rope rowing

First: Find an equipment rowing machine, sit in a sitting position on the auxiliary equipment, keep your legs apart, place your feet on the pedals on both sides, hold both ends of the rope in each hand, keep your lower back straight, and tighten your core muscles Use strength, keep your shoulders naturally straight, keep your head and neck upright, and do not hunch over your chest;

Use your back muscles to exert force, drive the forearms of both hands to pull the rope close to the chest position, pull the rope to the position closest to the body, pause for 2 seconds, and fully feel the contraction state of the back muscles;

Be careful not to step on the pedals with your feet at this time, keep your upper body in an upright position, don't lean back, tighten your arms and elbows, try to get as close as possible to both sides of your torso, and relax your back muscles , and then perform the action of tightening the force and pulling the rope back. Repeat this set 20 times.