How do girls exercise their back muscles? Nowadays, more and more women join the ranks of fitness. Most girls exercise for the sake of good figure and perfect figure. How can they exercise better? Next, let's see how girls exercise their back muscles.

How do girls exercise their back muscles 1 In summer, many girls like to wear cool clothes. At this time, it is clear who has a good figure and who has a bad figure. Although many girls have slim waists, the lines on their backs are not so perfect. A perfect back can make you wear a halter skirt with a variety of amorous feelings. So how do girls exercise their back muscles? Is there any good way?

There are many methods, specifically the following.

First, the action of climbing class

We simplify it to a pull-down action, such as pull-ups. This action can increase the area of latissimus dorsi and teres major, making them wider and bigger. But most people can't get up from the pull-ups, so the gym has a pulley pull-down action.

Second, the fore-and-aft movement of forelimbs.

We can simplify it to paddling, which can make the back thicker and bigger. If you look at the muscles of rowers, you will find that their backs are generous, which is the result of rowing all the year round.

Third, the common back training equipment in the gym.

For these two movements, the gym has special equipment. In fact, it is better to train the back with this combined equipment. Those who can go to the gym can try.

Fourth, dumbbell back training

This action is called hard pulling. Why is it important? Because it is called the three strength movements together with bench press and squat. Hard pulling is a full-body action, and basically the whole body is exerting force. It is also the prescribed action in weightlifting competition and the first half of the clean and jerk. Hard drawing can be divided into straight leg hard drawing and bent leg hard drawing. Bending leg hard pull mainly stimulates the lower back and erector spinae. Of course, bending the legs and pulling hard also depends on the legs.

How do girls exercise their back muscles? The first exercise: barbell squat.

Everyone is familiar with the barbell squat. I won't explain too much here, but there is one thing to pay attention to. When doing barbell squat, you need to master the angle of squat. When squatting, the knee is greater than 90 degrees to exercise the quadriceps femoris in the front thigh, and when squatting, the knee is less than 90 degrees to exercise the biceps femoris in the back thigh.

The second exercise: sitting posture equipment leg flexion and extension

This action is to exercise with fixed equipment, mainly to exercise quadriceps femoris, and the route of the action has been set. Secondly, it belongs to individual joint action. Therefore, when practicing, you only need to master the weight suitable for your leg muscles.

The third exercise: leg lifting with sitting posture equipment

This movement is also exercised with fixed equipment, which is a bit like a barbell squat. Pay attention to the bending angle of legs and knees when practicing. Less than 90 degrees mainly exercises biceps femoris and gluteus maximus, and more than 90 degrees mainly exercises quadriceps femoris.

Exercise 4: Dumbbell Arrow Squat Lift

This action can be said to exercise the leg muscles and hip muscles. When practicing, the practitioner needs to pay attention to the angle of lunge squat. When squatting, keep your knees at 90 degrees as far as possible, and don't exceed your toes with your front knees.

The fifth exercise: sitting posture equipment leg bending

This action also uses fixed fitness equipment to exercise, mainly to exercise biceps femoris. The route and trajectory of the action have been set, which is also a single joint action. Therefore, practitioners don't have to care too much about whether their movements are standard or not. What's more important is to increase the weight of leg muscle exercises.