Women are rarely interested in exercises that help pump up their back, because every woman wants to be gentle and fragile and hide behind a wide male back. The opinion that the exercises for the back will make it huge, and you are mistaken for men. Performing regular exercises for the back, you will gain a beautiful posture, strengthen the spine and, oddly enough, tighten the abdomen. In our body there are muscle-antagonists, which create the opposite action in relation to each other, they include the muscles of the abdomen and lumbar spine. In simple words, to make the abdomen flat, you need to swing your lower back.
Exercises
Let's look at several ways to pump the back muscles with dumbbells.
- Draft of dumbbells in slope. Legs shoulder width slightly bent at the knees, back straight, shoulders lowered, dumbbells in the hands. Tilt the upper body forward to an angle of 45 °. Slowly pull the dumbbells to the waist, then return to the starting position. Make sure that during elongation the elbows go back clearly, and not in different directions, exercise only try to exercise the muscles of the back.
- Dumbbell cultivation aside. Legs shoulder width slightly bent at the knees, back straight, shoulders lowered. We lower the trunk forward to a 45 ° angle, the arms at the chest level slightly bent at the elbows. Slowly spread your arms to the sides as widely as possible, then slowly return to their original position. With this exercise, you can pump the widest back muscle with a dumbbell.
- Slopes forward. Stand upright, feet shoulder width apart, back straight, shoulders lowered, dumbbells in hands. Slowly maximally tilt the body forward, without bending the legs in the knees, then, return to the starting position. Do not round your back during the exercise.
Each exercise should be done 20-25 times and do not forget that you can also back home with dumbbells. Beauty and health in your hands!