Back workout for women. 4 exercises that will change your figure

Back workout for women. 4 exercises that will change your figure

Beautiful posture is not the only benefit of pumping these muscles.

To pump abs and butt for many girls, of course, is important. However, you should not forget about working out the back muscles. At least once a week you need to pay attention to training for this area. Before you start training, stretch your shoulders, elbows and hands.

fitnesa treneris

A strong back isn’t just about spinal support and beautiful posture. When we exercise the back, the neck is also involved. Strong neck and facial muscles will help prevent laxity in these areas as we age. Wrinkles, drooping lip corners, and nasolabial folds are all consequences of weak back muscles, among other things.

A strong back also tightens the breasts, which means that the décolletage area will always look cool. In our body, all muscles are interconnected.

Pull-ups in the gravitron

Tehnika

• Stand with your knees on the platform of the simulator. Grasp the bar with your hands, fully extended. The shoulders are lowered, the chin looks up.
• As you exhale, pull the body up, bending the elbows and connecting the shoulder blades, bending slightly in the thoracic region.
• Hold at the top point for a second. Feel the tension in your back muscles.

Perform 15-20 pull-ups.

Horizontal block pull-up

Tehnika

• Sit on the bench, place your feet on the platform in front of you. The shoulders are lowered, the back is flat.
• As you inhale, lean forward slightly and grab the handle of the machine.
• As you exhale, pull the handle to your abdomen, lean back and bring your shoulder blades together. Keep your elbows tight against your body, do not swing them.
• Atgriezieties sākuma pozīcijā.

Do 15-20 repetitions.

Vertical block pull to the chest

Tehnika

• Standing, grasp the handle with a grip wider than shoulder width. Sit in the trainer, fixing your legs under the rollers.
• Pull the handle to the chest on exhalation, elbows bend to the sides, while contracting the broadest muscles of the back.
• Atgriezieties sākuma pozīcijā.

Perform 15-20 times.

Hipereksensija

Tehnika

• Fix the body on the simulator: the calves should be in contact with the rollers, and the cushions should be at the level of the pelvis. Place your hands on your shoulders crosswise.
• As you inhale, lower yourself down into a diagonal position.
• On the exhalation come up, bending in the lower back just above the parallel.
• Perform the first approach without weights, and in the future you can add a small weight, pressing it against your chest.

Do 15-20 repetitions.

You should perform 3-4 such circles per session. For detailed exercises, see the video.

Combining this complex with other workouts during the week, you will be able to achieve the ideal result and the figure you are striving for.

About other back exercises that will help to form a beautiful posture, read in the article at the link.