Classic exercises for women to exercise their back

Nowadays, more and more women are joining the fitness team. Most girls exercise for a good posture and a perfect body shape. Girls do not need strong latissimus dorsi muscles, but this does not mean that the back muscles do not need exercise at all. On the contrary, after proper exercise, the effect of tightening the latissimus dorsi muscles will be very good, which will not only greatly add points to the body shape, but also make oneself healthier.

The back belongs to a relatively important position, so the shape of the back also plays an important role in the overall body shape of girls. Here are some back training postures that are more suitable for girls.

Action 1: Superman 2 support point

For this posture, we need to do it in the same way as Superman 2 Takes Off and Landing, so first you need to lie on your side on the cushion, let yourself completely touch the cushion, then use the power of your back and buttocks to lift your head and legs off the ground, and keep them stretched, stretch your hands forward, then further stretch your head, and bend your arms to bring your hands back, and don't let them get close to your ears.

Then perform this posture 15 times in each set of arm flexion and extension. If you feel it is easy to do, you can also hold a barbell of a certain weight in your hands.

Posture 2: Arm flexion and extension

First, stand up with your buttocks sitting on your heels, with your heels and knees supporting your body. Then lean your center of gravity forward slightly, hold the barbell in both hands and stretch it forward, first stretch them up, then lower them to parallel the ground, and then stretch them to both sides. Repeat this twelve times as a set.

When you stretch your arms up and out to the sides, you should feel the force exerted by your back, rather than relying on inertia to swing your arms.

Posture 3: Simple plank pose

This is a simplified version of the one-arm row. First, kneel down, stretch your body forward and support yourself with your arms. Your thighs are not vertically connected to the ground. Then lift your arms up, tighten your latissimus dorsi, and then lower them back down. Perform each set about ten times.