Why is it important to focus on strength training when working out? Strength training can effectively improve muscle dimension, prevent muscle degeneration, reduce the chances of gaining weight and help you to build a firm body line.

Many people today lack exercise, their muscles will degenerate and fat will tend to accumulate, giving them an image of elephant legs, waist and belly fat and a tiger's back.

Adhering to strength training can stimulate muscle growth, help you boost your body's basal metabolic value, curb fat accumulation and create a good-looking body line.

Most girls are afraid of strength training, believing that it will make them masculine and overly muscular. And fitness veterans will tell you that big muscle mass is not that good, and it is not easy for girls to build muscle mass without the advantage of building it.

Regular strength training for girls will prevent muscle loss, keep you fit, develop great body proportions and prevent your body from becoming too dry and invisible.

Many people will neglect back training. The back muscles are one of the largest muscle groups in the upper body and can affect your image and temperament.

Long-term sedentary, lack of exercise will make you appear hunchbacked, tiger back waist image, and adhere to the back training can strengthen the back muscle, the back become tight, thin, effectively improve the body, enhance their own temperament.

One inch thinner back, ten pounds thinner! Adhering to back training can activate the back muscles, promote blood circulation, feel the problem of back pain, while driving the development of the shoulder, waist and abdominal muscle groups together, so that the upper limb muscle groups more balanced development.

However, back training is something that requires long-term persistence, you need to maintain enough patience to exercise and stick to it in order to make gains.

How to train your back scientifically? Girls can start back training at a low to medium weight level, pay attention to the standard of movement and feel the force of the target muscle group.

The target muscle group will feel sore every time you train your back, but you can usually recover after 3 days of rest, so you don't need to work out every day to train your back.

The back muscles belong to the large muscle groups of the body and are made up of the latissimus dorsi, rhomboid, large round, small round and other muscle groups. When training the back, we must stimulate the back muscles in all directions and choose multiple movements for a comprehensive workout in order to develop a good-looking back line.

Here is a set of back exercises for women, choosing small weights, 12-15 reps per movement, 4 sets of each movement.

Movement 1: Wide spaced straight arm pull down

Movement 2: High pull-down

Movement 3: Seated Rowing Movements

Four: Upward incline dumbbell rowing movement

V: Single arm pull-down

Six: Single arm dumbbell row

Finally, for girls with a body fat percentage of over 24%, it means you are too obese. In order to reduce your body fat percentage, you also need to add aerobic exercises to brush up your fat, keeping 4-5 aerobic exercises a week, starting with running, aerobics, swimming, ball games, no less than half an hour each time, and combining with back training, which will allow you to burn fat and shape up at the same time, shaping a good looking back line.