Back training in the gym for girls

A girl’s spectacular figure is not only slender legs and firm buttocks, it is also a stately posture that allows you to emphasize the shape of your chest, the beauty of your neck and shoulder line.

It is for this reason that back exercises for girls working out in the gym must be present in any comprehensive training program.

What muscles should you train regularly?

The back is one of the most important parts of the human body, since it is responsible for “fixing” the internal organs in their places. She takes part in the process of any motor activity: from lifting a fork to laying stones.

The back includes several groups of muscles: the broadest superficial muscles, consisting of the upper, middle and lower sections, and the deep muscles. Any training program for girls should begin with warming up all these groups, since even working only with superficial muscle tissue, the muscles of the deep section are automatically involved.

Exercising in a gym allows you to:

• visually reduce the waist due to slight expansion and proportional alignment of the back and shoulders;
• qualitatively work out the muscles of the lower body and arms, which require a strong, resilient back;
• improve posture, straighten your shoulders and make your décolleté area more aesthetic and attractive;
• make the figure proportional, remove asymmetry.

Among other things, a healthy back is the key to good digestion and productive lung function.

Be sure to check out: Exercises and programs for weight loss in the gym Circular training: basic rules of training for girls Effective program for men in the gym: tips for beginners The most effective complexes for working out the hips and buttocks

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Sports and beauty > Articles for women > How to strengthen back muscles for girls at home

In order to understand how to strengthen the back muscles of girls at home , first let's understand the importance of these muscle groups and what functions they perform. The back performs vital functions and is the second largest muscle group, second only to the leg muscles. It takes part in almost all movements, but most importantly it serves as reliable protection for the spine and internal organs.

A sedentary, sedentary lifestyle negatively affects the health of many people, regardless of gender. And if men still use their backs when doing various jobs, although there are not many of them either, then girls do not strengthen it at all in everyday life.

Even if you look at the training of girls in the gym, you will notice that the main emphasis is on working the gluteal muscles and hips, forgetting that the upper body also needs physical activity.

The importance of warming up and cooling down

Any workout, including exercises for women, should begin with a preparatory stage - warm-up. It allows you to quickly bring your muscles into a working rhythm, thanks to which any load is perceived much easier.

Warm-up is necessary for:

• increasing elasticity and mobility of muscles;
• activation of ligaments;
• stimulating the production of synovial fluid, which is responsible for the wear resistance of joints.

This type of muscle warming reduces the risk of possible injuries received during the training process.

At the end of any set of exercises, it is necessary to stretch, which not only smoothly brings the muscle tissue to a state of rest, but also normalizes breathing and heart rate. A cool-down, as a rule, consists of a cycle of simple elements: bending, pulling, deep breaths and exhalations.

Why strengthen your back muscles?

• There are many reasons to train your back, but we will only cover the main ones;
• Increases muscle tone;
• Visually narrows the waist;
• Relieves fatigue;
• Increases flexibility;
• It prevents scoliosis and osteochondrosis;
• Improves posture;
• Improves the overall aesthetics of the figure.

Is it possible for a girl to become masculine?

In fact, training for girls is practically no different from training for men, and maybe that’s why there is a false belief that by pumping your back you can build up to the Hulk.

But this is simply not realistic, since the testosterone content in the female body is significantly less than in men. And if a girl does not take hormones and anabolic steroids, then there is nothing to be afraid of, even with a strong desire, well, there is no way she will be able to pump up huge muscles.

So, stop listening to stories about mutant girls, the maximum that you can get from training is to make your muscles harder, more elastic and slightly emphasize the relief.

You need to understand that the home workouts described below are more aimed at strengthening and maintaining muscle tone, although if you are just starting to exercise, the result will please you.

You can also train at home using dumbbells and barbells, but we’ll talk about this in one of the following articles.

Over time, when this load is not enough and the desire to progress further appears, you can safely move to the gym.

The anatomy of the back muscles in women is exactly the same as in men, so if you want to get acquainted with it, you can read the article “How to pump up back muscles for men at home”

Exercises for training

boat

This exercise is aimed at strengthening the core muscles, where in addition to the back muscles, the abdominal and buttock muscles are involved in the work.

Lie on your back, with your arms pressed to your body and your legs straight together. As you exhale, simultaneously lift your legs and upper body to about 45 degrees. When performing the exercise, the emphasis is on the buttocks and the sacral area. Stay in this position for 30-60 seconds and smoothly lower to the starting position. To begin with, the delay time can be 10 seconds, but gradually you need to increase this time. Perform 3 sets of 20–30 repetitions.

Reverse boat

Lie on your stomach, arms extended forward, legs straight, toes extended as much as possible. As you exhale, simultaneously lift your straight legs and body up. In this case, the support is the abdominal and pelvic area. At the top point, hold your breath for 5–10 seconds and try to stretch your body. As you exhale, lower yourself onto your stomach. Perform 3 sets of 20–30 repetitions.

Shoulder bridge

The exercise is aimed at developing the deep back muscles and helps relieve pain and tension in the spine.

Lie on your back, bend your knees and place your feet on the floor, and place your arms along your body. Focusing on your shoulders and feet, lift your pelvis as high as possible and arch your lower back. Stay in this position for a few seconds and lower your body to the starting position. Perform 3 sets of 20–30 repetitions.

Reverse plank

Sit on the floor with your legs straight and pointing forward. The arms are located along the body, palms pressed to the floor and fingers pointing forward. Lift your pelvis off the floor and straighten your body so that your torso forms a straight line. Stay in this position for a few seconds and lower your body to the starting position.

Bridge with emphasis on hands

The exercise perfectly strengthens the back muscles, develops flexibility and helps correct posture. If you can easily perform the two previous exercises, then it will be easier for you to perform the bridge. Lie on your back, bend your knees, place your feet approximately shoulder-width apart, and point your toes slightly outward. Place your hands at your shoulders with your fingers pointing toward your shoulders. Straighten your arms and legs at the same time, thereby lifting your pelvis up to form an “arch.” To return to the starting position, bend your arms and legs, tilt your head forward and make sure that the descent to the floor occurs first from the shoulder blades, and only then from the buttocks.

Martin

This exercise involves the back extensors, latissimus muscles and deltoids. Stand up straight and raise your arms above your head. Start leaning your body forward, with your arms repeating the movement of your body, and lift one leg along with the tilt. Make sure your arms and raised leg are in one straight line, preferably parallel to the floor. Lock in this position for 5–9 seconds, return to the starting position and change legs.

Side plank

This exercise statically loads the core muscles. Lie on your side, rest one hand on your elbow, and place the other on your waist. Focusing on your elbow and feet, lift your hips off the floor and straighten your body. Make sure your body forms a straight line. Fix in this position for 20-30 seconds, return to the starting position and do the same in the other direction.

Recommendations

• Before starting classes, you must undergo examinations and consult a doctor;
• Start any workout with a good warm-up; saving time will not bring anything good;
• When performing exercises, try to focus as much as possible on the back muscles and pay attention to all sensations;
• Do not make sudden movements, try to perform them smoothly, while visualizing the muscles involved in the work;
• Do not immediately chase quantity, because at first the main thing is technique;
• Gradually increase the load after the muscles have adapted to previous loads;
• Train no more than twice a week so that your muscles have time to fully recover;
• Finish all workouts with a cool-down, this will help speed up the recovery process.

Conclusion

Now you know how to strengthen the back muscles of girls at home . Almost each of the exercises listed has varying degrees of difficulty. Find exercises that give your back maximum response. Do not forget that after your back gets stronger, you will need to move on to pumping up your back with increasing weight. But I will write about training with dumbbells and barbells in one of the following articles.

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Basic exercises for women to strengthen the muscle corset

Basic exercises are the basis of any training, especially for beginners. “Base” puts several types of muscle groups and joints into work at once.

Pull-ups

To perform this element in the gym, you can use both a classic horizontal bar and a special projectile (gravitron).

When girls do pull-ups, the following types of muscles are pumped:

• broadest backs;
• trapezoidal;
• triceps;
• biceps;
• forearms;
• muscles of the shoulder.

Different grip variations will allow you to focus on different parts of the back, arms, and shoulders.

Technique:

• fix your hands on the crossbar of the simulator with a wide, narrow or neutral grip;
• straighten your back, feeling the tension;
• start lifting until your chin crosses the border of the crossbar;
• descend smoothly.

The back and abs should be tense during the execution of the element. Your legs can be crossed and your knees slightly bent.

Important! Girls can improve biomechanics with the help of an expander by fixing it on the crossbar and sticking their knees into the resulting loop. The number of sets should not be more than 2-3, and repetitions should not be more than 8-10.

Deadlift

A universal exercise that allows you to load almost 70% of the muscles. Namely the muscles of the legs, buttocks, shoulders, arms, abs and, of course, the back. Beginners should start with an empty bar and a minimum number of approaches. The main attention should be paid to the technique of performing the element.

Technique:

• place your feet slightly wider than your shoulders, stand straight with your toes slightly apart;
• tilt the body at an angle of 40-45°, move the pelvis and create a slight deflection in the lower back;
• bend your knees and grab the bar with a grip towards you;
• slowly straighten your legs first, then your back, standing up and at the same time bringing your shoulder blades together;
• freeze for 1 second;
• return to the starting position.

The projectile should move strictly vertically, the knees should not go beyond the toes when bending, the main emphasis is on the heels. With an empty bar, 3 sets of 12-15 reps will be enough.

Bent-over barbell row

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One of the best elements for training the back muscles of girls. The exercise targets the shoulders, trapezius, rhomboids and latissimus muscles. The key to good results is the correct technique. Necessary:

• tilt the body parallel to the floor;
• pull the bar of the projectile towards you;
• raise the barbell as you exhale almost close to your abs;
• lower as you inhale.

The back should remain straight during the execution of the element, the shoulder blades should be brought together when lifting, the abs should be tense, and the elbows should not go to the sides. Number of approaches – 2-3, repetitions – 10-13.

Upper block

A special block simulator is present in almost any gym. It allows you to qualitatively develop many types of muscles, including the upper back. The main load falls on the latissimus, major and round muscles. The biceps, rear deltoids and pectoralis minor muscles are also captured.

Technique:

• sit straight on the machine bench;
• take the handle with a wide grip;
• slightly tilt the body back and pull the handle towards you, bringing it to the upper chest area;
• smoothly return to the starting position.

When performing the element, the elbows should go slightly back, but not to the sides; the main work is done with the back, and not with the arms; you can fixate at the lower peak point for a couple of seconds. Sudden jerks can lead to injury, so the exercise is performed smoothly.

Girls are recommended 2 sets of 10 repetitions.

Hyperextension

This element is aimed at working the lumbar muscles. In gyms, for performing hyperextension, there are special equipment called “Roman chair”, which require individual adjustment.

Technique:

• stand on the simulator, placing the pelvic area on a special base pillow;
• rest your feet on the bolsters;
• straighten your body and cross your arms in front of you or behind your head;
• bend over, bending your body at the waist until your body forms a right angle;
• straighten up smoothly.

Beginners often make a number of mistakes that reduce the effectiveness of hyperextension to zero:

• drop too much;
• perform pendulum movements;
• perform the exercise by inertia, and not due to the efforts of the press;
• bend your knees.

Advanced athletes can add weights up to 5 kg. Hyperextension can also be worked on a fitball.

The best back exercises for girls

Hyperextension - this exercise is great for girls, as it works not only the back, but also the buttocks. You can and should do hyperextension with weights, for example with a five-kilogram barbell plate, gradually increasing the working weight.

The deadlift is a technically difficult basic exercise that activates muscle growth and works the entire back, as well as the buttocks. Girls need to be more careful with him. Deadlifts can be classic or straight legged, performed with dumbbells or a barbell. Until the technique is mastered ideally, it is better not to use heavy weights. It is better to start with an empty barbell weighing fifteen kilograms or dumbbells with a total weight of ten kg.

Block pull is a basic exercise. It has many variations: pull to the chest, behind the head, to the belt. All of them work the latissimus muscle equally well. Medium difficulty block row technique. It cannot be included in a home workout, because the exercise is performed on a specialized simulator. The initial weight should not exceed fifteen kg. The set of exercises presented above is suitable exclusively for the gym.

Examples of ready-made programs

Back training for girls, whether in the gym or at home, has a number of its own characteristics. They are usually as follows:

• warming up before working on exercise equipment;
• inclusion in the program of basic multi-component elements, such as rows or push-ups;
• mandatory introduction of hyperextension into the complex of exercises;
• strict implementation of all designated approaches and repetitions;
• following the correct technique for performing training elements;
• mandatory stretching after each strength exercise;
• careful handling of scales;
• cool down at the end of the complex.

Programs for beginners and experienced athletes are not so different. The main difference lies in the number of sets, weights and variations in the execution of elements.

For beginners

It is enough for beginners to work their back once a week. Such training will include only the “base” with a minimum number of approaches and repetitions.

A little about the bar. This is a universal static exercise, the implementation of which involves many types of muscles. When performing it, it is necessary to monitor the tension of the abs and buttocks, and also monitor the deflection in the lumbar region. For beginner athletes, it is enough to “hold out” in the plank for 25-30 seconds. Over time, this figure can be increased to 1 minute.

Girls should also remember about the mandatory warm-up and final muscle stretching.

For experienced

Trained athletes can conduct a more intense workout, consisting of several blocks with minimal rest breaks.

The rest time between blocks should not exceed 2 minutes. During the training, girls need to monitor their well-being and, if necessary, increase the break time.

Features of the back program

This program is special in that, regardless of the goals set (mass, relief or development of physical qualities of this part of the body), it can be used in all cases without changing the exercises themselves and their sequence. It will be enough to simply change the weight of the weights in the exercises, as well as the number of approaches and repetitions. I’ll tell you how to do this.

The advantages of the program are that it can be harmoniously combined (supplemented) with other programs for other muscle groups, or used over and over again to specifically develop the back.

Changing sets and reps. In basic exercises (several muscle groups, several pairs of joints work), the number of sets (approaches) changes as follows: for weight - from 4 to 6; for strength – 4 – 5; for endurance – 6 – 8; for relief – 6 – 8.

The number of repetitions changes as follows: for weight – 8 – 12; for strength – 3 – 5; for endurance – from 15 and above; for relief – 20 – 25.

Changing the weights of weights and equipment: The weights in basic exercises on machines or with equipment (for example, pull-ups are not taken into account - this is work with your own weight) are changed as follows: by weight - 75 - 80% of the maximum weight (that is, as much as you , dear girls, they are capable of lifting only once, no more); for strength – 85 – 90%; for endurance – 50 – 60%; for relief – 50 – 55%.

But to put it simply, mass and strength, as well as relief and endurance, go next to each other, so these indicators will improve in parallel, so you can choose something in between.

Tips from professional athletes

Oksana Bogodukhova, fitness trainer, vice-champion of Russia in fitness bikini 2012

Oksana recommends that girls work out their back at least once a week, but at the same time try to avoid working with heavy weights, which help build a significant amount of muscle mass.

Margarita Boyko, fitness trainer, video blogger

In most of her video classes, Margarita talks about how you can train at home. In the gym, the video blogger advises girls to focus on working on block machines and barbells.

Ekaterina Usmanova, Russian champion in fitness bikini, world champion in bench press 2012, video blogger

Ekaterina, one of the most famous fitness personalities on Russian YouTube and Instagram, recommends taking a closer look at intense circuit training. Doing this once a week will not only tighten your back and straighten your posture, but will also provide an additional fat burning effect.

Program for girls

Since you cannot train the same muscles too often, the program is designed for a maximum of 2 uses per week, but I would advise you, in general, to use it only once a week. This is because the muscles need rest. You don’t want to go to training in a month without the mood, tired, and literally force yourself to go to the gym? Then trust me and do as I say - once or twice a week.

Don't forget to warm up before each session so as not to injure your muscles. If any terms in the exercises are unclear, contact the trainer on duty at the gym or Google it yourself. Better yet, ask me in the comments.

Day 1

1. Deadlift (classic) – the back is straight, a different grip is required, the main load is on the legs.
2. Romanian (deadlift) – legs are almost straightened, back is arched.
3. Bent-over row of the barbell to the body (lower abdomen) - pull first with the shoulder blades, then with the elbows, the back is arched.
4. Pull-ups or pull-downs of a vertical block with a wide grip - to the chest and behind the head in a couple of approaches, the back is straightened, again - first we pull with the shoulder blades, and then with the elbows. If you can’t do pull-ups, then use the gravitron simulator.
5. Shrugs with a barbell - arms are slightly bent at the elbows, head looking straight.
6. Barbell Chin Row – You can use an EZ bar, with your elbows pointing out to the sides and up, not just to the sides.
7. Bent-over dumbbell raises - the back is arched, the head looks forward, the weights when moving upward are slightly shifted back, and not as in a similar exercise for the deltoids forward.

Day 2

1. Deadlift (classic).
2. Romanian (dead) deadlift.
3. T-bar row or bent-over dumbbell row - the work begins with the shoulder blades and continues with the elbows, that is, you first bring the shoulder blades together, as if lifting the weight only with them, and then bend the elbows, bringing the projectile to the lower abdomen along the thighs.
4. Pull-ups with an extended grip (palms facing each other). If you, dear girls, cannot perform a full cycle of pull-ups, then I suggest you do half-pull-ups - hold on to the bar and stand with your feet on the floor (almost touching your knees). Legs are relaxed. You resort to their help only when you no longer have the strength to perform the exercise.
5. Military bench press while seated or in a Smith machine - the back is completely pressed to the bench, the grip is wide, do not go below the chin. Perform several approaches from the front (on the chest) and from the back (behind the head).
6. Dumbbell raises to the sides while lying face down on a bench - work primarily with the shoulder blades and back muscles, rather than with the shoulders and elbows.
7. Hyperextension (can be done with additional weight or on an incline bench).

Main conclusions

A trained back is the key to beauty and health of the whole body. Working on the muscle corset not only straightens your posture, but also guarantees a general increase in tone:

1. Before starting each workout, a warm-up is required, and stretching is required at the end of each workout. Girls are recommended to do the latter every time after performing a strength exercise.
2. It is enough to pump your back once every 7-8 days.
3. Basic elements must be included in the training plan for both beginners and more experienced athletes.
4. The arm exercise program can be combined with back training.
5. Athletes with experience can conduct intensive circuit training, which will provide an additional fat-burning effect.

A healthy back is not a luxury, but a necessity, especially for girls who prefer high-heeled shoes, so special attention should be paid to training with it, as well as the technique of performing the elements.

Now it's time to talk about home back training

To work on your body at home, you should have at least dumbbells with an initial weight of five kilograms in your arsenal.

A home workout plan should include a plank. This is perhaps the best full body bodyweight exercise. It perfectly strengthens the entire muscular corset of the body; the back muscles respond especially well to the plank. Install a horizontal bar at home. Pull-ups are a basic exercise that you can learn at home. Yes, it is especially difficult for girls, but three sets of five repetitions will bring results. “Boat” is a kind of analogue of hyperextension; you can also perform it with a pancake, simply placing it on your back.

Example of a 2-week back training program

This workout will add width, definition and strength to your back muscles. The first week will focus on the deadlift, and the second week will build on it, stimulating the entire back at the same time at maximum intensity. If you have an area of ​​weakness, you can replace several of the exercises in week two with ones that target the area that you have underdeveloped.

If you want to train your back and biceps at the same time, simply replace the lat pull-down with four sets of barbell curls for biceps, performing the following number of reps in this sequence: 12, 10, 6, 6, 4.

Week 1

Warm up with 5-10 minutes of moderate cardio and stretching.

Week 2

Warm up with 5-10 minutes of moderate cardio and stretching.

If you want to train your back and biceps together, simply perform a hyperextension immediately after your pull-ups and replace the T-bar row with four sets of ez-bar biceps curls. Perform 12, 10, 8, 6 repetitions. After this, add another arm raise exercise at any time for the same number of repetitions. It is also useful to do arm raises with dumbbells.

A set of exercises for the back and shoulders for women

This upper body exercise program will help women build strong shoulder and back muscles. Only dumbbells required.

Description of the training:

• The goal is to gain muscle mass;
• Type of training – for one muscle group;
• Difficulty level – for beginners;
• Duration of the program – 6 weeks;
• Days per week – 2;
• Training time – 45-60 minutes;
• The necessary equipment is only dumbbells and your own body weight;
• The training is designed for women.

Program description

Often, women have a disproportionate body with more developed leg muscles, this is because they do not take care of the upper body.

Researchers have found that a shocking number of women have very little upper body development. And this is typical for absolutely all women, regardless of age.

For many girls, it’s difficult to do even one push-up or pull-up!

However, they would benefit greatly from developing these muscles because they are needed in many daily situations: women sometimes have to carry heavy things, lift children and perform many other tasks.

If you have a strong upper body, you will not only look better, but most importantly, you will be able to meet the needs of your family and work.

If you work out at a gym, you won't have any problems - they usually offer a variety of weights. If you work out at home, you can buy larger dumbbells as you progress.

Workout program for women

Training Tips

• Bench press Start by holding the dumbbells at shoulder level and lift them overhead. Slowly and in a controlled manner return to the starting position. If three sets were easy to complete, try using heavier dumbbells.
• Vertical traction. Start by lowering your arms down, holding the dumbbells in front of your hips. Raise the dumbbells to your chin, bending your elbows.
• Bent-over dumbbell rows. Bend slightly at the waist, keeping your back straight. Make sure it doesn't get rounded. Allow your arms to hang calmly on either side of your body. Slowly bend your elbows and lift them, do not spread your elbows, keep them close to your body, move your shoulder blades towards each other. Lower your arms in a controlled manner to the starting position.
• Raises with dumbbells. Start by keeping your arms down. Slowly raise your arms until they reach shoulder level. After this, slowly lower them to the starting position.
• Push ups. If you can do them, do 3 sets. If you can't do even one, start with the knee push-up position. You can also try this approach: lie on the floor, then get on all fours and, controlling the technique, lower yourself to the floor.
• Pull-ups. Pull-ups are an essential exercise for a beautiful back and strong shoulders. If you find it difficult to do one pull-up, you can try jumping pull-ups - jump up to the bar, then slowly lower yourself down. You can also attach a long rubber belt to the bar to help you do pull-ups.

If you don't have either of these options, you can throw an expander over the door and pull it down. Take both ends of the resistance band over the door while sitting near the door. Pull the resistance band down with both hands until your arms are level with your shoulders. Slowly return to the starting position.

Don't be afraid to increase the weight as needed when you're trying to build muscle mass.

Continue working on your pull-ups and push-ups. Sometimes it takes more than a year to learn how to do them correctly, but both of these exercises are essential for the silhouette you want.