Back muscle exercises for women

　　There is a classic saying in the fitness industry: "Novices train their chests, veterans train their backs." So for female For example, how to exercise the back muscles? The following is the exercise method for women’s back muscles compiled by the editor of Xuela. I hope you will like it.

　　How to exercise your back muscles:

　　Female back muscle exercise method 1

　　The first exercise: barbell squat

　　Everyone is familiar with the action of barbell squat. I won’t explain too much about this action here, but there is one thing to note. When doing barbell squat, you need to master the angle of squatting. When squatting with the knees at an angle greater than 90 degrees, it exercises the quadriceps muscles on the front of the thighs. When squatting with the knees at less than 90 degrees, it exercises the biceps femoris muscles on the back of the thighs.

　　The second exercise: seated machine leg flexion and extension

　　This action is exercised with fixed equipment, mainly to exercise the quadriceps muscles of the thighs. The fixed equipment for the movement route has been set. Secondly, it is a single-joint action. Therefore, when practicing, you only need to master the weight suitable for your leg muscle exercises.

　　The third exercise: seated machine leg press

　　This action is also performed with fixed equipment, a bit like a barbell squat. When practicing, pay attention to the angle of the leg and knee bend. Less than 90 degrees mainly exercises the biceps femoris and gluteus maximus of the legs, while greater than 90 degrees mainly exercises the quadriceps muscles of the legs.

　　The fourth exercise: weighted dumbbell lunge

　　This action can be said to exercise both leg muscles and buttock muscles. When practicing, practitioners need to pay attention to the angle of the lunge. When squatting, try to keep the knees of both feet at 90 degrees, and the knees of the front feet should not exceed the toes.

　　The fifth exercise: seated machine leg curls

　　This action is also performed using fixed fitness equipment. It mainly exercises the biceps femoris of the thigh. The route and trajectory of the action have been set with fixed equipment. It is also a single-joint action. Therefore, practitioners do not need to pay too much attention to whether their movements are standard, but more to increase the weight of leg muscle exercises.

　　Women’s back muscle exercise method 2

　　1. Push-up exercises. When doing push-ups, the back muscles will be exercised one by one. But it works according to the standards. The legs should be straight, the knees should not be bent, and the chest should be close to the ground (not lying on the ground), so that the back muscles can be fully exercised. It is appropriate to practice about 50 exercises every day.

　　2. Chest expansion exercise. While expanding the chest, the back muscles will be exercised. When doing this exercise, the elbows should be expanded as far back as possible. The larger the better.

　　3. Turning movement. Different from chest expansion exercises, turning exercises will strengthen the muscles of the left and right parts of the back respectively. When turning to the left, the muscles in the left half of the back are exercised, and conversely, the right half is exercised. When doing turning exercises, you can stand with your legs naturally separated and straight, and do not turn your legs when turning. Or sit on a mat, straighten one leg, then curl up the other leg, and perform twisting movements with only your upper body.

　　4. Use dumbbells to do bent over rows. Find a chair or bench, hold the chair with your left hand, kneel on the chair with your left leg, straighten your right leg, hold a dumbbell in your right hand and do rowing movements from top to bottom, for half an hour each time ； Then switch to your left hand and hold the dumbbell and repeat. It mainly exercises the latissimus dorsi muscles.

　　Female back muscle exercises

　　Action 1: Forearm plank

　　1. Exercise methods

　　(1) Make an upper push-up position, bend your elbows, and press down on your body until your body's center of gravity shifts from your hands to your forearms.

　　(2) The body is in a straight line. Keep your abs tight (imagine you're zipping up your tight pants) and hold on.

　　2. Number of exercises: Only do it once and hold for 60 seconds. If you can't hold on for 60 seconds, you can repeat it several times, holding for 5 to 10 seconds each time, then rest for 5 seconds, and do it continuously for 1 minute.

　　Action 2: Lateral forearm plank pose

　　1. Exercise methods

　　Action 1:

　　(1) Lie on the floor on your left side with your legs straight.

　　(2) Support your body with your left forearm and stack your feet.

　　Action 2:

　　Lift your hips, form a diagonal line with your body, and place your right hand on your hips. Engage your abdominal muscles and support your body.

　　2. Exercise times: Hold for 60 seconds. If you can't hold it for 60 seconds, hold it for 5 to 10 seconds, then rest for 5 seconds and do it for a full minute. Then repeat on the right side of your body.

　　Action 3: Forearm plank raise

　　1. Exercise methods

　　Action A: Make a plank posture (toes and forearms on the ground, body raised}. The body is in a straight line.

　　Action B:

　　(2) Tighten your abdominal muscles and slowly shift your body weight to your right forearm. Stretch your left hand straight in front of your body and hold for 3-10 seconds.

　　(2) Slowly withdraw your left hand and return your forearm to the floor. Repeat the action with your right hand. This is a repeated action.

　　2. Number of exercises: 6-10 times.

　　Action 4: Flat back and slightly bent knees

　　1. Exercise methods

　　(1) Starting from a standing position, bend your knees slightly and bend your waist down until your back is parallel to the ground. Stretch your hands out to your sides to increase resistance on your back.

　　(2) Imagine holding an orange under your chin, tighten your abdominal muscles toward the top of your spine, and keep your back as straight as possible. Hold for 10-20 seconds. Return to a standing position with legs straight.

　　2. Number of exercises: 5 times.

　　Action 5: Superman pose

　　1. Exercise methods

　　(1) Lie on the ground, stretch your hands in front of your body, and lift your legs back. Keep the insides of your feet touching each other, palms facing down.

　　(2) Raise your right hand and left foot.

　　(3) Maintain this posture for a few seconds.

　　(4) Then switch to lifting your left hand and right foot.

　　2. Number of exercises: 10 times.

　　Action 6: Cobra pose

　　1. Exercise methods

　　(1) Lie down, place your hands directly under your shoulders, inhale, lift your head and upper body off the ground, and perform a cobra backbend.

　　(2) Keep your elbows close to your waist, draw your chin down toward your chest, and keep your shoulders level. As you exhale, lower your back until your forehead touches the floor.

　　2. Number of exercises: Hold for 5 breaths.

　　Special reminder: Perform two sets of each action and rest for 30 seconds between each set.