The back is a very critical part, which affects a person's overall body shape. Especially for girls, the shape of the back affects a girl’s temperament. Therefore, back training is an essential item for girls when exercising. So what do you think are the basic movements for back training for women? Let’s go take a look below!
1. Lying on your side in the sea Bird
There are birds lying on their sides, also known as flying fish and flying geese, that is, lying prone and standing up. This posture is a very typical training of the core strength of the latissimus dorsi. It can not only be used as a training posture, but also can be used as a recovery posture for waist pain, such as lumbar disc herniation, lumbar muscle strain, etc. When doing postures, you should pay attention to raising your head and pushing your neck and head forward and upward as much as possible. If you always find that your back cannot be straightened during postures, you can choose to hold the back of your head with both hands to open your shoulders effectively.
2. Bent-over rowing
To do bent-over rowing, of course, you must first lean up and keep your legs straight or bent. Hold the barbell in both hands, of course relaxed. Bend your arms and raise your elbows vigorously, as if rowing. This is bending down to row, just doing the rowing action, rather than actually letting you row. This is mainly to exercise the latissimus dorsi. At the same time, it also assists in training other parts, such as the lower end of the deltoid muscle and the rear deltoid muscle. During each exercise, do the above actions more than ten times.
3. Sitting posture with head raised Chest
This action is very simple. In layman's terms, it means that we usually hold our chest high while standing or sitting. Sit in heroic pose, cross your hands and place them behind your body, with the house in your palms facing directly downwards, and pull backwards with all your strength., and then keep still for about 5-10 seconds. In addition, you should raise your head and chest vigorously to draw in the swollen shoulders. This series of movements can exercise several positions, including the large and small rhomboids, large and small teres muscles, and the lower end of the deltoid muscles.
4. Pull the rope down with both arms
Lean forward, keep your back flat, stand up with your feet in front and back, and use one hand to support it. While holding in the moving pulley for a long time, hold the rocker with the palm of your other hand downwards and bend your elbow slightly. Start slowly pulling the rope down until your arms extend beyond your body, palms facing in, and keep your back muscles tight. After standing still for a second, straighten your arms and slowly return to the rope.