Girls can also train back muscles, 5 steps to make you have charming inverted deltoid back muscles
Many girls want to practice back muscles, but they are afraid of exaggerating, but in fact, the muscles are really not as easy to operate as imagined. You must know that proper muscle growth can also improve metabolism, and fat burning will burn faster and more violently. .
Of course, girls' strength is weaker than boys' strength, especially when training back muscles to do some strength-type movements such as pull-ups, deadlifts, rowing, etc. It will definitely be more difficult for girls to do at first, and the movements are also relatively It's hard to master, but thinking about the back muscles can make your body taller and look better in clothes, you can still stick to it.
At the beginning, it is recommended to start with a combination of equipment and dumbbells, and use moderate-weight dumbbells to do single-arm rowing, each set of 8 to 12, and complete 4 sets! Use fixed equipment purchased by the gym, such as rope pull-downs and pull-backs, adjust the weight to at least 8 times per group, and complete 4 groups of each movement.
When you have a certain training foundation and strength foundation, you can start trying to do deadlifts and barbell rowing. Because girls can do bodyweight pull-ups very rarely, it takes a lot of time to train, so you can use the pull-ups with leverage first. Body-up equipment, which can reduce the weight and make it easier for you to complete the pull-up.
Don't practice every day. Don't think that if you practice every day, your back muscles will look better, but in fact, the effect is not good at all. Muscle damage will accompany you throughout your life. You should arrange a reasonable training plan and take appropriate rest.
In terms of diet, girls should eat more lean meat, combined with back muscle training, the body will definitely get better and better, and training back muscles can also correct the symptoms of many girls' pelvic forward tilt!
Any advice for beginners
When exercising the back muscles, the point of exertion should always be concentrated on the elbows, not the hand pulling, and the strength should be concentrated on the elbows, then the back muscles will be trained more, and vice versa, the brachial muscles will be trained more. Oh biceps.
When practicing seated pull-downs, the most effective way is to pull in the direction of the neck. The body can lean back 10° to help feel the stretch of the latissimus dorsi, but remember not to lean too much.
When exercising the back muscles, pay attention to raising the chest and retracting the scapula. For beginners who do not know how to retract the scapula, they must pay attention to raising the chest. The specific method of retracting the scapula can go to popular science. The movements must be standard to be more effective.
- Many people may feel that the feeling of training back muscles is not easy to find, so beginners should sit up from a light weight, first standardize the movements, slowly find the feeling of the back, and then try to increase the weight, the effect will be better. OK