Nowadays, more and more women are doing fitness. Many women join the fitness ranks mainly to get a better figure. Therefore, many women do not pay attention to back exercises, but in fact, women's back exercises can make our body shape more beautiful. So what do you think are the exercises for women to exercise their back muscles? Let’s go take a look below!
High pull-down< /strong>
In fact, pull-ups are a very good movement for back training, but because some people have difficulty completing it, high pull-downs can be used instead. Sit upright on the equipment seat facing the rope, put your legs under the protective pad for stability, step on the ground on both sides with your legs, keep your upper body straight, and stretch your arms upwards to hold the horizontal bar. both ends. Pull down hard and pull the bar to your chest. At this time, your arms are bent. Stay at this position, and then slowly move the rope up to return to the starting position.
Superman takes off
This action is the same as Superman taking off, so first you need to lie prone on the mat, let yourself fully contact the mat, and then use your back Using the strength of your buttocks, lift your head and legs off the ground, and always keep them tight. Stretch your hands forward, then further lift your head, and at the same time bend your arms to take your hands back. Do not let Special people close to their ears. Then complete this action by stretching your arms fifteen times in each group. If you find it easy to do it, you can also hold a dumbbell of a certain weight in your hand.
Seated Rowing< /strong>
Seated rowing can be good for our backsStimulating the latissimus and trapezius muscles can increase the thickness of the back. Sit upright on top of the equipment seat, step on the pedals on both sides, bend your legs slightly, keep your back straight, tighten your abdomen, stretch your arms forward, and hold both ends of the horizontal bar. Pull the horizontal bar to your abdomen with force. At this time, bend your arms. After stopping for a moment, slowly return the rope to the starting position and straighten your arms again.
One-arm rope pull-down
Close your legs together, bend your knees slightly, stand slightly forward in front of the rope, tighten your abdomen, and Hold the rope forward with one arm. At this time, the arm is bent. The upper arm is tightly attached to the body. The lower arm pulls the rope and moves down until the arm is straight. The other arm is always placed on the side of the body to maintain stability. Pause at the next position, and then control the strength to slowly rise the rope back to the starting position.