How do girls exercise their backs? Back training can improve our posture, such as hunchback, high and low shoulders and so on. Every girl wants her figure to be beautiful, and she can control more clothes with a good-looking back. Then how can a girl have such a back? Let's take a look at how girls exercise their backs with me!

How do girls exercise their backs 1 1? How do girls exercise their backs?

Sitting rowing, as one of the best back muscle training exercises in the gym, has always been loved by the majority of fitness enthusiasts. Sitting rowing is a horizontal pulling action, which can exercise latissimus dorsi, trapezius, rhomboid and deltoid muscles, while maintaining a stable core muscle group. Especially for girls who have difficulty in doing pull-ups, it can be said that it is quite good to exercise their backs with this action.

When your latissimus dorsi muscle strength is insufficient, if you want to further stimulate the latissimus dorsi muscle to exhaustion, lean back with your hips and complete a few exercises, but before that, make sure your torso is as straight as possible and don't let your body lean back sharply. Almost all postures require the spine to remain neutral, thus ensuring that the trunk can stand upright naturally. If you bend your spine for training, you are at risk of injury at any time. So it is very important to keep the spine upright. Slight bending of the knee can better keep the balance of our center of gravity during training, and can also reduce the pressure on the knee during training, thus protecting the knee joint from injury.

2. Why do girls exercise their backs?

Improve your posture, make your figure more upright and look better when you wear it. There is a saying that a back can kill you. It is said that girls have sexy and charming backs. It may be difficult to describe in words how charming the sexy back of a girl is. Improve basal metabolic rate and reduce fat accumulation. Fitness friends all know that the back belongs to the big muscle group, and the training of the big muscle group can not only consume more calories, but also exercise other cooperative muscle groups. Such as arms, shoulders, abdominal muscles and so on. Sticking to back training can not only make you have a sexy back, but also make you burn more calories and make you look thinner and sexier. Sticking to back exercises can also relieve back pain.

3. What's wrong with the girl's back?

Some girls have hunchbacks for many reasons. For example, some girls' breasts are too big, and gravity leads to imbalance of muscle strength before and after, leading to hunchback. There is also long-term abnormal body posture, which is mainly caused by muscle weakness in the back. Low back pain, in fact, is caused by the "strike" of back muscles.

Equipment for girls to exercise their backs.

1, vertical stretching equipment-horizontal bar, the main point of action is to hold the horizontal bar with both hands, and then stretch the whole body upward with the strength of the arm until the head crosses the horizontal bar line, and then slowly let the body droop naturally.

2. Vertical stretching instrument-D-shaped handle, one arm is kept in a natural state to help maintain the balance of the body, and the other arm holds the D-shaped handle tightly, and then pulls down to keep the elbow joint in contact with the body, with the center of gravity down, but don't twist your body and keep your back upright.

3. Horizontal stretching equipment-rope. Hold the front pedal with both feet, hold the rope with both hands, then keep your back upright, pull the rope back to make it close to your chest, and then slowly move forward.

4, horizontal stretching equipment-barbell, this action should keep the back upright, then naturally hang down your hands to hold the barbell, pull the barbell vertically to the abdomen, and then slowly put it down.

Matters needing attention in girls' back exercise

1. Many women worry that strength training will make their bodies stronger. Sports medicine believes that exercise training will change their figure, but the goal of figure and posture is closely related to training methods. For example, professional marathoners are all steel bars, and swimmers have wide shoulders. Therefore, resistance strength training under appropriate load intensity and repetition frequency and reasonable training recovery will make the body healthier and more beautiful.

2. Emphasizing regularity and order is an organized, planned and purposeful exercise process to control the intensity, amount and interval of collective exercise. However, manual labor and housework are lack of systematicness, easy to cause local strain, and lack of scientific and regular training control, which makes training unable to meet physical needs and difficult to achieve the purpose of exercise.

3, fitness experts suggest that bodybuilders should choose a variety of training, and often change, so that all parts are exercised.

How do girls exercise their backs? 2. Back muscle exercise method:

1, bend over and paddle with your arms. This action is mainly to practice latissimus dorsi. Bend over and bend your knees slightly. Hold a dumbbell in each hand (palms facing each other or up) and hang it in front of your body. Use the contraction force of latissimus dorsi to pull dumbbells to elbow and shoulder height or slightly higher than shoulders. (Hold your chest and expand your shoulders) Pause for a while, and then control the dumbbell to slowly recover with the tension of latissimus dorsi.

2, the main points of action are: the back must be straight, the body should lean forward as far as possible parallel to the ground, lift the dumbbell with the strength of latissimus dorsi, and stand out at the peak. It is suggested to do 4-5 groups at a time, each group is 8- 12. The weight of the first group is slightly lighter, and the weight of the following groups should be controlled at 12 exhaustion, and the rest between groups should be about one minute. Inhale when lifting, and exhale when lowering.

3, the key to action: do not lift the upper body, to avoid borrowing.

Step 4 bend over and row with one hand

This action mainly exercises the outer back and lower back. Hold the dumbbell in one hand with the palm inward, and hold the fixture in the same position as the knee on the same side with the other hand to stabilize the body. (Both shoulders should be flat,) fully contract the back muscles, lift the dumbbell to the waist position, pause for a moment, then fully stretch the back muscles and slowly recover in a controlled way.

5. Switch to the other side when finished.

It is suggested to do 4-5 groups at a time, each group is 8- 12. The weight of the first group is slightly lighter, and the weight of the following groups should be controlled at 12 exhaustion, and the rest between groups should be about one minute. Inhale when lifting, and exhale when lowering.

6, straight leg hard pull, this is the action of practicing waist, this action mainly practices the lower back, gluteus maximus and biceps femoris, holding dumbbells in both hands, hanging up in advance, feet naturally open, shoulder width, legs straight, waist straight, look up until the upper body is about parallel to the ground.

7. Then the lower back muscles contract and the upper body recovers. It is recommended to do 4-5 groups at a time, and each group is 8- 12 times. The weight of the first group is slightly lighter, and the weight of the following groups is controlled at about 12 exhaustion, and the rest between groups is about one minute.

8. In order to maintain tension, the dumbbell should not touch the ground when leaning forward, nor should it move too fast. Erector spinae is the weakest muscle in the back, and erector spinae is the longest and largest muscle in the back. Don't hurt erector spinae when exercising in the sulcus on both sides of the spine.