The ultimate pursuit of upper body shaping for girls is a youthful back, straight shoulders, elegant arms and defined abs. Among them, the back is of utmost importance in shaping. An inch thinner back makes one look ten years younger. The overall posture of a person is determined by the back line.
If our back is firm without excess flesh and straight with lines, the whole person will look very elegant and like a young girl. This is why a youthful back is highly sought after. In modern society, most people are engaged in long-term sedentary office work. For more comfortable office work, we often have many bad postures. At the same time, constantly looking down at mobile phones causes deformation of the spinal curve, making our posture worse. The sedentary work style leads to excessive body fat. Insufficient exercise makes it impossible to eliminate excess fat in time. The body will start to accumulate fat on the shoulders and back, resulting in thick shoulders and the appearance of a fatty hump at the back of the neck.
Control the return, slowly bring the resistance band back to the starting position while ensuring that the back muscles remain tense throughout the process; during the pull-down, inhale, hold your breath when pulling to the chest, exhale at the peak contraction, and then inhale again during the return. Training method: 15-20 repetitions per set, 4 sets.
Image three: Seated Row Exercise Guidelines 1. Attach the resistance band to a fixed bar at the level of our abdomen or tie it around the feet, sit on the ground or a chair, ensuring that the resistance band is at the same level as our abdomen or slightly higher; 2. Keep shoulders down and abdomen tucked, using back strength to pull the resistance band backward to the abdomen, with elbows close to the body. At this point, the shoulder blades retract inward, and the back muscles are fully contracted; 3. Slowly straighten the resistance band forward while maintaining back muscle engagement, gradually lengthening the muscles until returning to the initial position; 4. Pay attention to keeping the core tight and shoulders down. Training method: 15-20 repetitions per set, 4 sets. Image four: Push-Up Exercise Guidelines 1. Keep the body as straight as possible, with feet slightly apart, toes on the ground, and hands slightly wider than shoulder width; 2. When descending, slightly bend the arms, lower the body, and try to get as close to the ground as possible without fully lying down; 3. Keep the core tight, arms close to the body, and ensure that the head, back, buttocks, and heels form a straight line without sagging or arching the lower back; 4. At the highest point, do not hyperextend the arms, breathe in through the nose and out through the mouth. Training method: 10-12 repetitions per set, 4 sets. Note: If you cannot perform standard push-ups, you can do elevated push-ups or knee push-ups.