Doing all exercises can bring your back to the ideal: to make it strong, slender and sexy. This article presents the sexy back workout that will allow you to do a beautiful back, read below.
WHY IS IT WORTH TRAINING YOUR BACK?
Not only because it will make it more beautiful and give you the opportunity not to hesitate to wear swimsuits and dresses with an open back. Strong back muscles support the spine better, which directly affects your posture. In addition, the inflated back gives you access to a new exercise with more serious scales that will help improve other muscle groups, experts say.
THE SEXY BACK WORKOUT INCLUDE THIS EXERCISES:
DRAFT OF DRAFT OF DUMBBELLS IN SLOPE
Stand up, legs apart, shoulder width apart. Keep dumbbells on the sides. Bend the body to the floor by approximately 45 degrees. Raise your elbows up and back so that the dumbbells are at the hip level.
Pull your hands down to the starting position, not allowing re-bending of the elbows. Make two sets of 15 reps, then make a third set of 12 reps, increasing the weight in the third set.
TIP: Bend the legs slightly at the knees to relieve pressure from the back.
TOP-BLOCK RETURN TO THE FACE
The traction of the upper block to the face is a unique exercise, which is suitable for training the shoulders, and for working on the muscles of the back. If the hands try to pull back as much as possible behind the head, then the rhomboid muscles are connected to the rear deltas, the upper and middle parts of the trapezoids.
Do not use heavy weight in this exercise. Feeling the peak reduction, try to hold it for a second, and then lower the weight.
HORIZONTAL BLOCK HAND TO THE BELT NOW
Only for this sexy back workout use the neck for a narrow grip with parallel handles. During the exercise, the elbows should look all the time back, and not to the sides. At the moment of shrinkage, we reduce the blades as much as possible to each other.
Remember that the biceps do not have to work. Focus your attention on the contraction of the latissimus muscle. And in general, think about what muscle will be worked on, even before the exercise begins.
PULLOVER ON THE BENCH
This is the last exercise for today. Pullover on an incline bench with a pull of the upper block is an isolated exercise on the latissimus muscles of the back. In addition, this exercise stretches these muscles well. Keep your hands straight throughout the exercise, the triceps should not work here. To get beautiful arms for women read the arms and abs workout article.
SLOPES WITH DUMBBELLS
This exercise for the muscles of the back and trunk, in addition, it is quite difficult for those who have insufficiently developed vestibular apparatus.
Take a dumbbell in each hand and move most of the body weight and dumbbells to the left foot. Tilt the body forward and lift the right leg. Your torso and your right foot should be parallel to the floor, and your arms are perpendicular to the floor.
Keep weight on arms outstretched right under your shoulders, balancing on your left foot. Then lift the dumbbells up, bending your arms at the elbows so that the forearms are perpendicular to the floor. When doing this exercise, you should feel how your back muscles tighten and your shoulder blades contract.
See also: Strengthening the back muscles at home
Do sexy back workout once a week, and preferably two. Remember that our goal is to achieve a harmonious and harmonious physique.
In many exercises on the back, I use carpal straps – special straps that allow to minimize biceps work.
Often at the moment of peak contraction, I try to keep the weight for a second, in order to better feel the work of the target muscle.
In exercises on the back, it is very important to keep the body smooth, with a slight deflection in the lower back. So you will protect the spine from excessive strain on it, and prevent possible injury.