A set of exercises for the back in the gym for girls

≡ March 21, 2021 Category: Exercises by muscle group

A girl with a beautiful straight back always attracts the attention of others. But it is not always possible to ensure the correct muscle structure when performing a standard set of exercises for losing weight or keeping the body in shape. Here you need to pump up individual muscles so that your posture becomes beautiful and your gait becomes flexible. It should also be taken into account that exercises for women may differ significantly from those recommended for men. What back exercises in the gym for girls are recommended, effective and training features are in our review.

Why do you need to train your back?

Back exercises in the gym for girls are designed in such a way as to strengthen the muscle corset and make it visually more beautiful. And if in the case of the waist everything is clear, and almost everyone knows how to pump up the abs correctly, then for what purpose to work out the spine area remains unclear to many.

Regular training is needed to:

Reduce the imbalance between the top and bottom in the process of losing weight.
Remove fat deposits in this area.
Make the spine stronger and more resilient.
Reduce the load on the vertebrae by transferring it to a developed muscle corset (prevention of back pain).
Improve your posture.
Prevention of pain in the legs and lumbar region.

This number of reasons is sufficient for you to look for suitable back exercises in the gym. They will help you feel more confident and comfortable, and will also prevent fat from being deposited on your back, creating unattractive folds, which are then very problematic to get rid of.

How many repetitions are needed?

Back training in the gym is completely supervised by the trainer. However, if the complex is formed, then it can be performed independently, observing the recommended number of repetitions. Typically, an intense workout aimed at burning fat involves up to 15 repetitions of each exercise for 3 sets. It is better to maintain a rhythm during execution so as not to lose intensity and achieve maximum effect.

Those who are starting to perform a complex to strengthen the back muscles for the first time are advised not to overdo it and stop at 10-12 repetitions. The intensity and load are gradually increased, but this should not be done suddenly, otherwise injury will not be avoided.

If the training is carried out with the goal of increasing muscle mass, then the number of repetitions should be in the range from 8 to 12, with 3-5 approaches, but with increased weight of the equipment.

Examples of training programs

Intense workout

For a comprehensive back muscle workout, create a training program with a trainer or use the example below. In this case, we will divide the lessons into several blocks. We will highlight 2-3 exercises in each. Total training time: 40–45 minutes. Rest between exercises should not exceed 2 minutes (but monitor your health, if necessary, increase the pause time). Rest for 30–40 seconds between sets. Each type of exercise requires approaches: 3, repetitions: 10–12.

Hyperextension.
Pull-ups (mostly with a reverse grip).
Lat Pulldown (wide grip).

Lower block thrust.
Bent-over barbell row (almost parallel to the floor).
Deadlift.

Exercise "Bridge".
Shrugs with a barbell (barbell).

Deadlift phases

Circuit basic training

Before performing basic exercises, do not forget to do a warm-up, which should include: cardio (running, jumping), muscle stretching (swings, bends, rotations), squats or lunges with your own weight.

Circuit training involves repeating the same exercises several times (circles).

Push-ups on a horizontal bar (or in a machine).
Hyperextension on a Roman chair (weighted version).
Deadlift with dumbbells (or barbell).

Upper block pull.
Horizontal block thrust.

Exercises with a gymnastic roller.
Bent over row.

The first round is completed. Repeat it again, doing all the above exercises.

A direct path to healthy posture and a beautiful figure

There are a huge number of types of exercises for developing back muscles. But to see the result, you need to do the basics. Each workout, try to diversify your training program, including rare exercises, replacing weights or the number of approaches. You will achieve what you want if you follow the training regimen and technique.

Plan for working out the back

Exercises for women differ from those recommended for men due to the fact that the former’s muscles are significantly weaker - and this factor must be taken into account. A total of 4 basic exercises are recommended as basic ones, which can gradually be complicated by adding the use of equipment or additional equipment.

Pull-ups with a simulator

The pull-up exercise for girls in the gym involves the use of a gravitron. But you should learn to do it correctly. You need to spread your arms slightly wider than your shoulders or leave them shoulder-width apart. This will create an excellent impact on the widest muscles of the back, which will serve as the foundation for future beautiful posture. This is especially useful for girls who often slouch. In the process, you need to try to tense the muscles of the abs and buttocks, inhale only before entering. You need to pull yourself up smoothly, avoiding jerking and swaying. You can see how to work with this simulator correctly in the video presented.

Horizontal block thrust

Any program for working out the back necessarily includes work with a horizontal simulator. It is still in many ways reminiscent of classical rowing, at least in many ways the actions are similar. Due to the placement of the arms, in addition to the back, the horizontal pull-down also works the pectoral muscles.

You should select the right weight, grab the handles harder, take a deep breath and pull towards yourself. The back and lumbar region must remain straight. You should try to bring your shoulder blades closer to each other. The number of repetitions is done as much as required by the drawn up plan.

Vertical chest thrust

Vertical row is one of the most important exercises that allows you to work hard-to-reach back muscles. You need to grab the handle and pull it towards your chest, while exhaling. We try to touch the middle of the chest with the handle, bringing the shoulder blades together as much as possible. Keep the spine and lumbar region as straight as possible. It is worth remembering that if the amplitude is insufficient, the muscles will not work at full power.

Hyperextension with weights

If the previous exercises worked on the width and deep muscles of the back, then this approach will be aimed at strengthening the lumbar region. To date, nothing better than hyperextension has been invented. The first time is performed “lightly”, without weights.

You need to take a dumbbell or a weight plate weighing no more than 2.5 kg and, pressing it to your chest, bend over and return to the starting position. At the same time, the back maintains its straight position. It’s worth trying to work with amplitude without allowing deflections. 3-4 sets of 20 repetitions will be enough.

To understand exactly how to perform exercises on certain machines aimed at strengthening the back, you should watch special video lessons where they are described and shown in detail. In this case, repeating everything in the gym will not be difficult and you can avoid a lot of mistakes, injuries and sprains.

Should a woman rock her back?

I had one client. With a sincere reluctance to train for endurance and the same fierce hatred for muscle hypertrophy. The girl wanted to lose weight. Well, the standard situation is about 10 kg of excess weight, which in our modern society is not considered fat. In general, the girl did not want to pump her back. No way, they say, it’s already wide, and then it will get even worse, and it’s not even feminine at all. So I’ll tell you what, your femininity should come from within, from your mental and spiritual qualities. And you need to pump your back. Purely for health.

What happens if you're 30, have a child, and don't exercise your back?

The most typical situation.
There lives a girl, young, beautiful, studying at the institute, 5 hours in classes, and then the same amount of time reading books. Gets a job to sit there for 8 hours a day, every day. And then she gets married and gets pregnant. This is where the problems begin. Our heroine has never lifted anything heavier than an office mouse in her life. And then, suddenly, the stomach. And he doesn’t weigh 2 kg at the end of pregnancy. And more than 10. And you have to go with this every day. Naturally, your back starts to hurt. And she continues to get sick, despite the joys of motherhood later. The child must be carried in your arms. He is growing and gaining weight. We need to cook food. This is done while standing. Meanwhile, the lower back “falls off.” Naturally, our heroine goes to the hospital, since during her pregnancy she was used to going there. And not, say, in the pool. The doctor says that, my dear, you are an old girl, you need to think about your soul. But seriously, he usually prescribes a painkiller, some kind of ointment, exercise therapy, and lets him go in peace and suspicion of protrusion.

So the first thing to do here is change the doctor and hospital. If you haven’t been prescribed an MRI, somehow it all looks dubious and smacks of magical practices. And secondly, look for a kinesiotherapist or exercise therapy doctor, or a trainer with the appropriate certificate. Why is this, you already move around so much with your family life? And then, all your problems can be cured by a simple back workout. At the very least, you will definitely stop getting sick, and your lower back will not “fall off” after the usual cooking.

Why is the back the head of everything?

The muscles of the center of the body are the back, buttocks, front of the thigh, abs and back muscles. If you and I go to the gym, we usually have aesthetic goals. Like pumping up your buttocks and losing weight. And of course, our training usually takes the form:

a bunch of leg exercises, the origin of which is someone’s blogs, various sites and other similar resources. Usually we have “walking” lunges, sideways lunges, squats of varying degrees of depth and technical correctness (usually from “no” to “at least some”, but that’s not the point) and a bunch of swings in all planes;
a hundred exercises for the abs, usually from some strongly curved positions, like pumping up the abs with your feet hooked on a wall bars, hanging upside down, and arching your lower back;
a ton of cardio, usually from the series that is shown to us by all respected bikini performers. Walking on a treadmill with lunges, walking on it, but with the highest incline, and walking again, but in the opposite direction and on an elliptical trainer

What will be the result? Controversial, but your back will definitely hurt, especially if in pursuit of the “rear” you forget about it completely. Yes, you obviously do hyperextension and consider it a sufficient sacrifice for your health, but this is not so.

How we hold the barbell and why we hold it incorrectly

How do you get under the bar? Anyhow, just to get it off? Are you straining your back? So, the most banal request to bring your shoulder blades together and tighten your lats usually causes a storm of misunderstanding among the common man. And this man, meanwhile, has completed a hundred training courses and all that kind of stuff. And he squats almost with his own weight on his back.

So, in order for you, in principle, to be able to reduce the “halves of your back,” you must at least perform bent-over rows of a barbell or dumbbells to your waist. And to also “stress” - at least any lightweight version of pull-ups.

Deadlifts “for the buttocks” (this is the popular name for the Romanian deadlift) are not enough for the average back. So, if you please, devote half an hour of precious time to performing block rows on your back.

If you add these exercises to your plan and continue to remain in a calorie deficit, it won't get any bigger. And in general, almost nothing will change, only the posture will improve and the pain will go away. And to “pump up your back” you usually need a completely different level of load.

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