Many girls prefer to exercise their abdomen, buttocks and legs when exercising. In fact, what they want is a perfect figure curve, and the circumference of their backs has also been improved, so that their bodies will look slim and hips.
Moreover, back exercise can improve sitting posture and body shape, especially hunchback, neck probing and high and low shoulders caused by sedentary. Bian Xiao knows that many girls are afraid that exercising their backs will lead to a kind of situation. In fact, if girls practice latissimus dorsi and upper trapezius more, it will not be a tiger's back.
Women exercise their backs, mainly in the center of their backs, such as the lower and middle trapezius muscles and deep rhomboid muscles. Focusing on these muscle groups can solve the pain that you are troubled by posture problems and make your back look more beautiful and straight. Here are 4 moves. Practice with Bian Xiao!
The first action: pull-ups
This action can exercise the muscles of the back and arms, and at the same time improve the spinal problems. For girls with weak strength, it is suggested to increase the leg height for thrust.
1. Hold the lever with both hands, bend your elbows slightly, keep your back upright, and bend your feet alternately. This is a preparatory action.
2. Lift your body with the strength of your back and arms.
3. When reaching the highest point, after standing still 1 s, slowly retract the lower body to prepare for action.
The second action: one-arm rope is pulled horizontally.
This action can reach the middle and lower parts of the posterior shoulder bundle, trapezius muscle and rhomboid muscle.
1. Stand with your feet in tandem, with one hand on the puller and the other hand grasping the handle, parallel to the floor, and keep your back upright all the time. This is a preparatory action.
2. Push hard on the back and pull the rope along the side until the arm and trunk are on the same level.
3. After pausing 1 s, slowly return the rope to the standby position.
The third action: rowing with a rope.
This action can exercise latissimus dorsi and trapezius muscles.
1. Hold your arms with both hands, keep your back upright, and step on the pedal with your feet bent. This is the starting position.
2. The upper arm is close to the torso, and the rope is pulled back until the handle is close to the chest.
3. After standing still 1 s, return to the starting position.
The fourth action: rope surface pull
1. Stand with your feet bent back and forth, grab the handle with both hands, keep your arms straight, elbows outward and your back straight. This is the original position.
2. Shrink the back and back of the scapula and pull the rope toward the face until the handle is close to the face. In this process, the elbow joint expands outward.
3. Feel the shoulder, back and back squeezed. After standing still 1 s, straighten your arms and slowly return to your original position.
However, it is necessary to avoid exercising the same group of muscles for two consecutive days, so that the muscles have sufficient recovery time.