What are the basic movements for women's back training?

Everyone loves beauty, but some women do not allow their bodies to have any problems, otherwise they will try every possible way to change them. For example, some women will improve their backs through plastic surgery, but this method not only costs a lot of money, but also has great risks. In fact, a safe and effective method is to train the back. So what are the basic movements for women's back training?

First, what are the basic movements for women's back training? The back is a relatively core part, so the shape of the back also plays an important role in the overall body shape of girls. Before conducting "beautiful back" training, we first understand some basic back muscles so that we can exert more targeted force during training. The most common and easiest parts to train include the latissimus dorsi and erector spinae. The erector spinae muscles are located on both sides of the lower spine, roughly a little above the coccyx, and the latissimus dorsi muscles are just above the erector spinae muscles. These two muscles are the main areas we need to train.

Second, when girls are doing back training, they must not ignore the coordinated exercises of the shoulders and neck. Here we can understand it as the upper back, mainly training the trapezius muscles, scapular muscles, and even the levator scapulae and deltoid muscles.

Third, the prone fly, commonly known as flying fish or flying swallow, is the prone push-up. This movement is a very typical training for the back muscles. It can not only be used as a training movement, but also as a recovery movement for waist injuries, such as lumbar disc herniation, lumbar muscle strain, etc. When doing the exercise, pay attention to raising your head, and stretch your neck and head forward and upward as much as possible. If you always find that your back cannot be straightened during the exercise, you can choose to hold the back of your head with both hands to effectively open your shoulders.

What are the basic back training movements for women? Deadlift. Deadlift is a back training performed with the help of equipment, but we must pay attention during training and not arch our backs, whether it is straight-leg deadlift or bent-leg deadlift. Another point I want to emphasize is that you must hold your breath during weight-bearing exercises, especially don't breathe casually during the movements, as this can easily lead to loss of strength.