Back exercises in the gym for women

A girl with a graceful and even back will always attract attention, no matter what she is wearing, a swimsuit or an evening dress. Appropriate exercises will allow you to ensure the correct muscle structure of the back. They will be somewhat different from the standard exercises for pumping back muscles in men, due to the structural features of the female body and other tasks formed for training this type, more typical for women. First, the female spine naturally has to withstand high loads due to a wide pelvic bone and childbearing function, which requires a sufficient level of development of the back muscles for proper weight distribution when walking and performing a supportive task. Well, and secondly, not every man will be attracted to a girl by the absence of a waist or overly developed deltas, so it is important to maintain the necessary balance.
It is easier and faster to achieve the desired level of development of the back muscles in the gym. We will try to develop a simple and effective complex, including time-tested exercises that are suitable for girls.

What to do.

To start, it would be good to decide which task is a priority for you. In the event that the conversation is about fat burning, then pumping the back will visually reduce the lower body, giving the figure a more proportional look, since excess fat begins to be removed from above. For weight loss, an increased number of approaches is recommended, about 3, in each of which it is necessary to perform up to 15 repetitions, this will allow you to maintain the proper pace during training. Those who are just starting to exercise should start with 10 repetitions and light weights. This will allow you to gradually improve the execution technique and feel the muscles, as well as protect against sprains and injuries. You may have to start with an empty bar, but that shouldn't stop you, just increase the weight when you can do the maximum number of exercises in the set indicated in the description of the exercise without much difficulty.
In that particular case, if the main task is to gain the necessary muscle mass, it will be optimal to perform 8-12 continuous repetitions in 3-5 sets. Traditionally, the back is trained on the same day as the back muscles. If the back needs to be worked out more thoroughly, move the corresponding exercises to the beginning of the workout.
In the gym, the good thing is that you are always under the professional supervision of a trainer, and everything you need will always be at hand, starting with dumbbells and a standard barbell and ending with the actual simulators. So let's get started.
1. Exercise with dumbbells number 1.

It is recommended to perform 8-10 2 approach. In the starting position, stand up straight with your legs apart approximately shoulder-width apart. Take a dumbbell in each hand, spread your straight arms to the sides. Bring the dumbbells to your chest, arms bend at the elbows. Watch your elbows, don't drop them down.

3. Exercise with dumbbells number 2.

Should be carried out according to 10 continuous repetitions. Total 2 approach. Lie down on a sports bench, this time on your stomach, legs extended and closed. Hands with dumbbells are placed on the floor. Then slowly start raising your arms with breeding to the sides. Try to keep your arms straight.

4. Barbell exercise.

This and subsequent exercises develop the latissimus dorsi. Will need to be done 10 repetitions. Take the barbell with an average grip, a slight bend in the knees, look straight. Slowly raise the bar to the level of the abdomen, lower it down to the starting position.

5. Block trainer.

Should be carried out according to 8-10 continuous repetitions. Total 2 approach. Sit on the simulator, fix your knees. Take the handle with a wide grip. Three options are possible - thrust to the chest or behind the back, to the back of the neck. Please note, when performing traction to the chest, try to pull the chest card up, the bar should touch the midpoint.

A typical male exercise that will be useful for girls as well. It is recommended to perform the maximum number of repetitions for you in 2 -th approaches. If pull-ups are unbearably difficult for you at the initial stage, you can try replacing them with exercises on the graviton simulator. Its work is based on the principle of a counterweight that helps push your body up, that is, the larger the counterweight is installed, the easier it is to perform the exercise. Start with a counterweight that will be on 5-10 kilogram to give way to the weight of your body weight, and gradually reduce it with increasing strength indicators. Experiment, use grips of different widths, this will expand the pumping range and help develop muscles more comprehensively. It is important to carry out the initial movement from the starting point precisely due to the muscles supporting the spine, the hands should be connected later. Reach up with your chest, try not to raise your shoulders.

Should be carried out according to 8-10 continuous repetitions. Only 2 approaches. Sit on the simulator, bring your legs under the rear roller. The hips lie flat on the front pillows, and the pelvic bones are fixed on the upper edge of the pillows, but not higher, otherwise the main load will go to the buttocks. In the initial position, keep your legs and spine in line, then lower yourself down, bending at an angle close to 90 degrees in the hip joint. The back does not round, stays in a straight state. Do it smoothly and without sudden movements. For extra weight, use a plate or dumbbells.

8. "Superman".

Should be carried out according to 8-10 continuous repetitions. Only 2 approaches. Sit on the floor on your stomach, inhale, raise your arms, legs and chest, strain your back muscles as much as possible and fix the position on 2-3 seconds. Return to the starting position, take a deep breath. If it is critically difficult to perform lifting of all limbs at once, you can alternately lift adjacent opposite arms and legs.

9. Plank.

A super effective exercise that affects not only the back muscles, but also the press. It is recommended to do at least 3 -x times. The initial (it is also the initial) position - the shoulders are perpendicular to the floor, the spine and neck are in line with straight legs. There is no need to stick out the buttocks, the back is even. Fix the position and hold the bar 1-1,5 minutes. For complication, you can alternately raise and take away one of the legs.

10. Exercise "shrugs".

Take a dumbbell in each of your hands, place your hands along the body. Then just raise your shoulders as high as possible, fix on 2-3 seconds.

11. Reverse thrust in an inclined position.

Serious shoulder exercise. Should be carried out according to 8-10 continuous repetitions. Only 3 approaches. To begin with, you will need light weight dumbbells, according to 2-3 kilograms. In the initial tilt the body to 45-60 degrees forward, arms bent at the elbows and closed in front of the chest. Keep your back straight, otherwise you risk injuring your spine. Perform a dumbbell lift, while spreading your arms to the sides. Open elbows at the top should be parallel to the floor.

Should be carried out according to 8-10 continuous repetitions. Total 2 approach. In the initial position, press your back, buttocks and heels against the free wall, then slowly pull your arms up, fix on 1-2 minutes at that position.
13. Stretching.

It is recommended to carry out 8-10 repetitions in each 2 -x approaches. In the initial position, kneel, and socks, fingers bent inward. The goal is to straighten up, while stretching your arms along the body. Slowly leaning back, move from knees to heels. Your arms should remain straight during the exercise, and your back should be straight. Take your time, try to feel how the back muscles tense up.
It is also possible to work out the back muscles without the help of any simulators, just perform stretches using the grips of one hand to the other, in the initial one - the right hand behind the back and above the shoulder, and the left one from below. After a good study, change hands.

Not to mention the fact that strong back muscles will come in handy with other heavy basic exercises that load the lower body, such as different types of deadlifts and advanced squats. Without developed muscles supporting the spine, these exercises are not recommended in principle.

Conclusion.

When working out the muscles of the back, the main thing is to adhere to the established sequence and not overdo it. With all the visual simplicity, any workout requires attention and diligence, however, by constantly maintaining your focus on the result, you will feel relief as soon as you notice the first changes. A healthy body and beauty are primordially related things, adding harmony to them, you will add harmony to your life as a whole.