Most girls who want to achieve a beautiful figure pay attention to “problem” areas such as abs, buttocks, hamstrings. But the secret of an ideal figure lies in the harmonious combination of all the contours of the body, where the back plays a far from unimportant role. As soon as you start training your back, you will get rid of the stoop, and at the same time from the unattractive gait.

But before moving on to exercises that will allow pump up a girl's back, let's figure out what the back muscles are and what they are responsible for.

A few words about anatomy

• Latissimus dorsi. Occupies the entire lower back, with its upper part fits under the lower end of the trapezius muscle. Provides shoulder movement and is responsible for pulling up the torso.
• Rhomboid muscles. The muscle has the shape of a rhombic plate and is located under the trapezium. With the help of this muscle, the shoulder blade is attached to the chest.
• Trapezius muscles A broad, flat muscle located in the back of the neck and upper back. The trapezius muscles on both sides of the back together form a trapezoid. By contracting with the upper bundles, the muscle raises the scapula, while contracting with the lower bundles, it lowers it.
• Back straighteners. The longest muscle located along the lumbar spine. With the help of it, we maintain balance, and also unbend the back.

Now that we have figured out that our back consists of many muscles and suggests a huge field for training, we can go directly to the exercises to pump up the back muscles of a girl.

Exercises to pump up a girl's back

hyperextension. A very good exercise that will allow you to pump up a woman's back. Lie in the simulator on your stomach so that the torso hangs down and the hips are pressed to the base. Fix your legs under special rollers. Raise your torso and head so as to form one line with your legs. Then return to the starting position down. Perform the exercise 10-12 times.

Bent over row with dumbbells. Another exercise that will allow you to pump up the back muscles of a girl. Stand up straight and arch your back a little. Put your feet already shoulders, you can bend a little at the knees. As you exhale, pull the dumbbells to your waist. At the top point, linger for a few seconds, while bringing the shoulder blades together as much as possible. Exhale, return to the starting position. When performing the exercise, the gaze is directed forward. If you find it difficult to hold the dumbbells with an overhand grip, hold them parallel to each other.

Slopes on the block. Rarely seen in fitness centers these days. But it helps well to pump up the back of women. It's all about ignorance of the correct technique for performing the exercise. The main working muscles here are the biceps femoris and the extensors of the back. Stand with your back to the bottom block. Hold the one-handed handle with both hands in a straight grip. Put your feet wider than your shoulders and turn them outward. Straighten your back and bend your torso. As you inhale, begin to straighten up slowly. Try to overcome the resistance of the block only due to the efforts of the back muscles. Pause at the top and as you exhale, return to the starting position.