Women's fitness back

If you want to develop a beautiful female back that meets your expectations, the core is never to follow the trend and practice multiple sets of high pull-downs and deadlifts. Instead, you must first clarify your own aesthetic needs, and then put force perception and posture adjustment before weight increase. There is no need to copy the muscle-building logic of men's back training.

To be honest, I have seen too many sisters who have just started to train their backs. They put weight on the high pull-down equipment until their forearms are so sore that they can't even hold a milk tea cup. Their trapezius muscles are swollen like two small walnuts. Their backs are not thin. Wearing a T-shirt makes the upper body look stronger. They think they are not practicing hard enough, but in fact they are fundamentally wrong.

Speaking of which, I have to mention two completely different logics of back beauty in the current fitness circle. No one is right or wrong, it all depends on what effect you want. One is a bodybuilding style of thinking, which focuses on pursuing muscle contours and separation. The resulting back will have clear grooves, fan-shaped edges of the latissimus dorsi, and even good-looking "Christmas tree" lines if the muscle mass is sufficient. It is suitable for sisters who like a sense of strength and usually wear backless clothes and want to turn heads. If you take this path, you really need to gradually increase the weight. You must keep up with compound movements such as deadlifts, high pull-downs, and bent-over rows, and your diet must be coordinated with body fat control to carve out the lines. The other is the posture adjustment school of thought. The core is to first put the misaligned skeleton back into place - problems such as rounded shoulders, forward head extension, high and low shoulders, and wealthy bags are solved. Even if the muscle mass is not high, the back is flat and stretched, like an ironed cotton and linen shirt, refreshing and beautiful. This is also the "thin back" effect that 80% of ordinary girls want, and there is no need to add heavy weight.

I met a little girl who was doing operations a while ago, and she was a typical example of someone who fell into the trap of following the trend. She sat for 10 hours a day to edit videos. When she first came here, her shoulders were rounded and her shoulders were raised and lowered. When wearing suspenders, one shoulder strap would always slide down. She followed the online tutorial "Build a Girly Back in 7 Days" and did 100 bent over rows every day. After practicing for half a month, her right oblique side became swollen and it hurt even when she turned her head. I didn't let her touch heavy weights. I first used a foam roller to relax her pectoralis minor and upper trapezius for a week. She practiced standing against the wall for 15 minutes every day, and did YTWL with a 1kg dumbbell in hand. She did 3 groups of 12 times for each movement. She was asked to feel the muscles in the middle of the shoulder blades contracting every time she moved, and the trapezius should not be stretched throughout the whole process. Less than a month later, she told me that she wore a backless dress to attend a classmate's wedding last week, and her friends chased her and asked her if she secretly had liposuction on her back.

Oh, by the way, there is another very controversial question. Many people asked me, "Will back exercises make my shoulders wider and make me look stronger when wearing clothes?" ”In fact, it really depends on the situation. If you do wide-grip high pull-downs every day and focus on the width of your latissimus dorsi, your shoulders will definitely gradually become wider. Sisters who like right-angled shoulders and superior head-to-shoulder ratio will actually like this effect. ； But if you focus on the middle and lower trapezoids and rhomboids during training, it will bring back the problem of slipping shoulders. After the shoulder line is flattened, wearing a suit or suspenders will strengthen the shape. Small sisters will even appear 2 centimeters taller after practicing, so there is no need to worry about getting stronger.

To be honest, compared to the hour spent in the gym, the small habits in daily life are the key to determining the shape of your back. I sit for a long time and write plans, and every 40 minutes I stop and do 10 shoulder blade clamping movements - sit straight and lean the two shoulder blades in the middle, hold for 3 seconds and then release. It is much more effective than an hour of weekend training. Also, don’t always carry the bag on one shoulder, and don’t always sleep with one shoulder pressed down on your side. If you don’t pay attention to these small details, no matter how much you practice carrying it, it will be in vain.

To put it bluntly, there is no unified standard answer to beautiful back. If you like tight and powerful muscle lines, feel free to hit heavy weights. When you wear a backless dress, you can show your clear back groove. It’s so cool. ； If you just want to wear a sling with smooth shoulder lines and no baggage, then just slowly adjust your posture, it will be comfortable and good-looking. Don’t be fooled by the “perfect back” PUAs on the Internet. If you put on your favorite clothes and feel relaxed and confident when standing in front of the mirror, that will be the best-looking back for you.