Back training

Many girls forget to train those parts of the body that they can not see in the mirror, for example, back. This part of the body deserves your attention, because without it you can not achieve good results from other exercises. Also, the back muscles support the spine in the correct position. Therefore, we suggest examining exercises for training the muscles of the back.

What will the back training for women give?

1. Correct posture is very important for every girl. And in order for the spine to be in the right position and not to feel heavy loads, you need to improve your muscular corset.
2. You will find a beautiful thin waist, beautiful shoulders and even sides without any folds.
3. An integrated approach to each site of your body will give an excellent result in a short time.

Features

Women can not use a set of exercises that are designed for men's back. Let's consider more in detail features of training of a female back:

1. Do many repetitions. To achieve beautiful relief you need to do at least 15 repetitions.
2. Form the right complex, in which exercises with deadlift will not take much time.
3. Do exercises in different poses: lying down, standing, sitting, so you will achieve the desired result.
4. Be sure to include stretching between the exercises, so that the back is flexible.

Exercises on the simulators

Now let's move on to the exercises and consider an example of strength training in the back of the gym.

Always start with a warm-up, not more than 15 minutes.

1. Hyperextension . Fix your legs and place on the pillow so that the hips are not above it. Put your best hands on your chest or behind your head. Your task is to raise the body so that a straight line is obtained. Stop for a few seconds and lower again. Make about 3 approaches, in each do 15 repetitions. This is an excellent training for the widest back muscles.
2. Thrust of the upper block to the chest. Take the simulator with a wide grip and slightly bend the back. Working on the simulator, take your shoulders back and maximize your shoulder blades. Do the same repetitions as in the first exercise.
3. Thrust of the lower block to the belt. Sit on the bench, legs slightly bend at the knees, the back thus should remain in a forward position. Blades should be compressed as much as possible, and the elbows should be taken back along the body. The number of repetitions is the same.
4. Deadlift. To start, razmomnites and make 12 repetitions with an empty neck, go down to the middle of the shin, knees slightly bend at the same time. After put on a few pancakes and make 3 more sets. To begin, train under the supervision of a coach.
5. Thrust rod in slope. The position of the body is the same. Pull the bar to your chest and at the same time, remove the scapula. Do 12 repetitions in each of the 3 approaches.

Remember that such training of the back muscles must necessarily be with stretches between exercises. Now consider a few more exercises that you can do at home.

Exercises without exercisers

1. Stand up straight, lift one hand up, and lower the other. Your task is to reach out to each other behind your back and fasten them in the lock. Due to this, you stretch the muscles of the back and spine.
2. Lean on your knees and hands. You need to simultaneously raise one arm and the opposite leg up and at the same time maximally stretch. Then repeat this exercise with the other hand and foot. Do 15 repetitions.
3. Without changing the starting position, bend in the back and hold for a few seconds, and then as much as possible, lift it up, and also stay. Do 20 repetitions.

Do such exercises regularly, and you will be able to achieve excellent results.