Many girls feel that the lines of their back are not good-looking, so they spend a lot of time on back exercises. As for the back lines, if you want to exercise them better, you must first strengthen the back muscles. Exercised first. Then let’s take a look at some back exercises that are more suitable for women. If you are also interested, let’s take a look at the basic movements of women’s back training with us!
Bent-over dumbbell rowing
The main exercise part of the bent-over dumbbell rowing exercise is the latissimus dorsi. When doing this exercise, you need to use one arm to hold the body up first, and then the other arm is to hold the dumbbell on the knee. Bend, and then wait until your upper body is tilted forward, but your hips should still be pointed back. During the bending process, the back still cannot be bent. During the twisting process of the waist and hips, part of the upper body is still exposed, and other parts cannot move. In addition, it is best to keep other parts parallel to the ground, and after the shoulder blades contract, gradually get closer to the body, and then lift the dumbbells to both sides of the body.
Seated Rope Row
The seated rope row is the same as the bent-over dumbbell row. For latissimus dorsi training, this action requires you to step on the pedals with your feet first. After your knees are bent, hold the triangular handle with your hands. When you move your hands forward, The abdomen and waist are still unable to move. In addition, after raising the chest and raising the head, use the strength of the latissimus dorsi muscles to slowly push the position of the handle in the hand to the position of the abdomen. Next, the elbows and shoulders can use traction to make the The handle is in contact with the middle of the body. While the handle is in the peak position, pause slightly for about two seconds. If the shoulder blades are squeezed downward, the back will be stimulated even more. In addition, do not use force in this exercise.
Straight arm pulldown
The main part of the straight arm pull-down is the latissimus dorsi. At the beginning of the movement, you must first open your feet and keep them shoulder-width apart, then face the equipment to be trained with your front face. Next, hold the sports equipment with your hands, and Use an overhand grip. The distance between the hands should still be shoulder width. After slowly straightening the arms, the back should still be straight. It cannot be done casually.Move, after tilting the upper body forward, tighten the abdomen. The next step is to hold the bar with both hands, and use the strength of the elbow growth to pull the bar down. In this process, the amplitude should be as small as possible. When it reaches the front of your thigh, slowly control the force to return the bar to its original position.
The above movements are all training movements for women’s back, and these movements are not particularly difficult, so they are very suitable for girls.