Summer has arrived, you have not begun to look through their own closet, there are what last year bought clothes, this year has not worn in? The beach bikini is not afraid to take it out again? It is not easy to fight for the holiday can only wear a robe in the hotel to spend it? For this reason you want to struggle a little more, for next month's vacation carefully sculpted body?
Today we'll talk about back training together. No matter what the occasion if you want to reflect a woman's enchanting and flirtatious, then, reveal your sexy back, must be the extra killer. But we pinch their backs, and had to put away those sexy backless clothes. Because ah, the back all because of hormonal problems acne, and seem to wring out fat! The hormone problem to be regulated a little, fat is not a little bit to reduce it?
Then how do we improve the efficiency of the beautiful back? Today, i am pleased to offer a few back action for girls, let us reveal our sexy back together with confidence!
The first: High pull down
High pull down is one of the most common equipment in the gym, it can be said that if the gym does not have this equipment, then you may have gone to a fake gym. First of all, we have to fix our lower limbs when we do it, and adjust the fixed bar to the best position. This action is not just pulling the bar down to the chest so simple, he needs to feel the contraction of the latissimus dorsi, shoulder down, inhale, and then pull the bar down to the chest. At this point, please be careful not to sway your upper body backwards too much, and use your core to control your body. Exhale, and return the bar to the highest level in a controlled manner, while feeling the stretch in the latissimus dorsi. This movement 15 sets, do 4-5 sets.
The second: Prone push-ups
Face down, lying on the yoga mat, hands and feet straight, shoulders down, exhale hands and feet at the same time to lift, and then put down in a controlled manner. This movement can efficiently train the vertical spine muscles. 15 for 1 group, do 5 groups in a row.
The third: Prone barbell rowing
Open your legs, shoulder-width apart, and hold the barbell with both hands, slightly wider than shoulder-width apart. After stabilizing the lower body, slightly bend down to an angle of about 20 degrees with the ground. With your back in the air and your shoulder blades retracted, pull the barbell toward your abdomen, stopping briefly at the highest point. Then slowly drop back down to the starting position, taking care to control the speed with your core. Inhale as you descend and exhale as you lift.
The above three movements are the simplest and most basic movements in back training. In fact, there are pull-ups are also very efficient, but i can not do it myself, so for the time being, i will not share it with you. In order to sexy and charming backless dress, hurry up and move it!
