In addition to the curves of the hips and legs, women also need to pay attention to the back line. And to say goodbye to the tiger's back and waist physique, we need to strengthen our back muscle training in addition to aerobic exercise to control body fat rate.

The benefits of back training are many and varied. A thin back is the second largest muscle group in the body, and back training can strengthen the back muscles, and the development of the muscles can enhance the body's basal metabolic value, helping you to improve your fat burning and shaping effect.

The back muscle group can be strengthened by practicing back training, which can also improve the usual problem of hunching over due to poor sitting posture, keep away from the problem of back pain caused by sitting for a long time, help you to build a better physique, the back looks younger, and help to improve the charm index.

Girls don't need to be afraid that back training will make their muscles too strong, big muscle mass is not that easy to train. Girls can generally only adapt to low to medium intensity weights, and this level of weight can only boost muscle mass properly, you can't build thick and wide back muscles for that matter.

If you choose to train at home, you can buy a pair of 2-3KG dumbbells to train at home and choose the training movements for your back muscles, which can also achieve the habit of exercise.

The back muscles are a large muscle group in the body and we don't need to train them every day, just keep working out once every 2-3 days. However, for the body fat rate exceeds the standard, the figure of obese people, simple back training is not enough, we also need to join the cardio exercise brush low body fat rate, lose excess body fat, in order to harvest a really good body Oh!

Finally, share a set of back muscle training for girls, only 4 movements, learn the action standard, feel the force of the back muscle, in order to enhance the back training effect Oh!

Action one: reverse rowing

The difficulty of this action is relatively low, very suitable for girls to exercise, we can place a bar, about a meter high, and then imitate the motion picture for reverse rowing training. Perform 15 reps and repeat for 4 sets.

Movement 2: Dumbbell Rowing

Bend your knees, then row with dumbbells in your hands, keeping your arms close to your body, so that you can improve your back muscles. Perform 15 reps and repeat for 4 sets.

Movement 3: Prone single arm dumbbell row

This movement can be done with the help of dumbbells and can improve the uneven development of the left and right muscle groups. Perform 15 reps on each side and repeat for 4 sets.

Move 4: Goat jerk

This movement will work your lower back muscles and glutes, improve your waist, hip and leg ratios, and create a nice curvy figure. Perform 15 reps and repeat for 4 sets.