Embrace the Summer with a Gorgeous Back
Summer has gracefully arrived. Have you rummaged through your closet yet, checking those clothes bought last year but still unworn this year? Are you hesitant to take out that beach – bikini again? It would be a pity if, after getting a hard – earned holiday, you can only spend it in a hotel wearing a robe. Do you want to make more efforts to sculpt your body for next month’s vacation?
Today, let’s focus on back training. In any situation, if a woman wants to showcase her charm and allure, revealing a sexy back can be a powerful weapon. However, many of us may find ourselves putting away those sexy backless clothes. Why? Maybe there are acne on the back due to hormonal issues, or it seems that there is too much fat. Hormonal problems need some adjustment, and the fat should be reduced little by little, right?
So, how can we enhance the efficiency of back – beautifying? Here, I’m glad to introduce several back exercises for girls. Let’s confidently unveil our sexy backs together!
High Pull – down: A Classic Gym Move
The high pull – down is one of the most common pieces of equipment in the gym. In fact, if a gym doesn’t have it, you might suspect you’ve gone to a fake one. When performing this exercise, first, we need to fix our lower limbs and adjust the fixed bar to the optimal position. This action is not merely about pulling the bar down to the chest. We should feel the contraction of the latissimus dorsi, lower our shoulders, inhale, and then pull the bar down to the chest. At this time, be careful not to sway the upper body backwards too much; use your core to control the body. Exhale and return the bar to the highest position in a controlled manner while feeling the stretch in the latissimus dorsi. Do 15 repetitions per set, and 4 – 5 sets in total.
Prone Push – ups: Strengthening the Spine Muscles
Face down on a yoga mat, keep your hands and feet straight, and lower your shoulders. Exhale while lifting your hands and feet simultaneously, and then put them down in a controlled way. This exercise can efficiently train the vertical spine muscles. Do 15 repetitions for one group, and do 5 groups in a row.
Prone Barbell Rowing: Shaping the Back Muscles
Open your legs, shoulder – width apart, and hold the barbell with both hands, slightly wider than shoulder – width. After stabilizing the lower body, bend down slightly to form an angle of about 20 degrees with the ground. With your back in the air and your shoulder blades retracted, pull the barbell towards your abdomen and pause briefly at the highest point. Then slowly lower it back to the starting position, making sure to control the speed with your core. Inhale as you lower and exhale as you lift.
The above three movements are the simplest and most basic ones in back training. In fact, pull – ups are also very effective, but since I can’t do them myself for now, I won’t share that with you. For that sexy and charming backless dress, let’s hurry up and get moving!
