Back training is an integral part of women's fitness training. The back is an important area of the body that includes many muscle groups that are important for maintaining posture and movement in the body. With the right back training, you can build the strength and endurance of your back muscles, improve your body's posture and balance, and also help reduce the risk of back pain.
Here are some basic movements for back training for women:
1. Lean over the barbell rowing.
The leaning barbell row is a very effective back training movement. This move works most of the muscles in the back, including the trapezius, rhomboid, and latissimus dorsi.
1.Hold the bar with both hands and legs shoulder-width apart with your knees slightly bent.
2.Lean forward, keeping your waist straight, and lift the bar off the ground with your arms straight.
3.Pull the barbell up to the side of your body and feel the contraction of your back muscles.
4.Maintaining control, slowly lower the barbell and return to the starting position.
2. Pull-ups.
Pull-ups are a very effective back training movement that engages many muscles in the back, including trapezius, rhomboids, latissimus dorsi, and erector spinae.
1.Hold the horizontal bar with both hands in the air and arms outstretched.
2.Contract your back muscles and slowly pull your body up until your chin is over the horizontal bar.
3.Maintain control and slowly lower your body back into the starting position.
3. Lying dumbbell rowing.
The recumbent dumbbell row is a great back training movement for women that works most of the muscles in the back, including trapezius, rhomboids, and latissimus dorsi.
1.Lie on the bench with the dumbbells in both hands and your arms straight.
2.Contract your back muscles, pull the dumbbells up and feel the contraction of your back muscles.
3.Maintain control and slowly lower the dumbbell back to the starting position.
Fourth, the straight arm is pressed down.
Straight arm press down is an action that works the back muscles and can work the latissimus dorsi and trapezius muscles.
1.Hold a dumbbell in each hand and place your arms straight in front of you.
2.Bend your elbows so that the dumbbells descend to the outside of your thighs and feel the contraction of your back muscles.
3.Maintaining control, slowly raise the dumbbell to the starting position. Repeat the downward pressing.
These movements are all basic movements suitable for women to do back training. When performing these movements, it is important to pay attention to proper posture and technique to avoid injury. Also pay attention to gradually increasing the weight and difficulty to build the strength and endurance of the back muscles.