Girls should practice back training during the holidays, otherwise their temperament will overwhelm everyone.

Six movements suitable for back training for girls

Straight arm pull-down

Instrument pull-down

Back training for girls

Seated rowing

Prone rowing

1. Straight-arm pulldown

Aims at the posterior deltoid, infraspinatus

) muscles, and back The latissimus and triceps brachii are well trained, using medium and low weights.

) Maintain control of the back muscles, tighten the core

keep the back straight,

5 open

maximum Contract the latissimus dorsi for 4 sets x 15 times

and pull apart.

2. Pull-down equipment

Speaking of high pull-down equipment in the gym

Men can have wide and thick pull-down machines by practicing it. Back! Women who practice it can make their posture tall and straight!

Main training parts: large and small teres

muscles, latissimus dorsi, middle and lower trapezius muscles .

Kneeling one-arm cable pull-down

Seated cable pull-down

4 sets x 12 times

Seated row

Back training for girls

Straight-arm pull-down equipment

53. Seated rowing

Seated rowing is a way to strengthen upper and lower rows

⑤中 A multi-joint upper body training movement that strengthens the back, shoulder girdle and elbow joints

anterior muscles.

) Benefits of Action: Sitting Rowing Regularly

Previous 1

4 groups x 10 times

State.

)

4. Bent-over rowing

5 Bent-over rowing is the best way to increase the latissimus dorsi thickness

. The main exercise

is the middle latissimus dorsi muscle.

Bent-over rowing generally uses two types of equipment: barbells

and dumbbells.

Prone row

Kneeling one-arm cable pulldown

Seated cable pulldown

Is used to optimize upper body strength and conditioning< /p>

4 sets

Prone Rowing

Kneeling One-Arm Rope Pulldown Seated Rope Face Pull

5. Kneeling One-Arm Rope Pulldown

⑤Main Stimulate the latissimus dorsi and teres major

The key point of the action is to always maintain

shoulder sinking and shoulder blade stability

4 groups x 12-15 times (single Side)

6. Seated rope face pull

There are many trainings for the rear deltoid muscles

), and face pull is the shoulder training

A commonly used action

Get rid of shoulder joint pain and improve the upper back

Strength of the back and adjust the front and back imbalance

Improve the shoulder forward , internal rotation

⑤The situation of internal rotation.

4 sets x 15 times