How to hide a girl's broad shoulders with clothes

Let's look at our backs: how to pump up the latissimus muscles and achieve beautiful posture

Posture is not just the correct position of the body. This is the foundation that allows you to highlight the beauty of your back, chest, neck and shoulder girdle. Straight posture and high head position are impossible without well-pumped back muscles.

Don’t be afraid to overtrain this area; hormonal levels in the form of an increased amount of estrogen and low testosterone secretion will help girls avoid excessive muscle gain.

But regular exercise will affect not only your appearance, but also the health of your entire body.

Why does fat accumulate in the shoulder area?

Let us note the most common reasons for this phenomenon:

Eating large amounts of high-calorie foods - everyone knows that excess calories are converted into body fat. Although the most problematic areas on the female body are the buttocks and thighs, fat also accumulates in the shoulder girdle. Exercise and proper nutrition can solve the problem.

Genetic factors - Certain body types contribute to the accumulation of fat in the shoulder area.

Weak muscles - if the ratio of muscle and fat mass is in favor of the latter, then this problem also appears.

How to tighten and strengthen muscles for beautiful posture

strengthen bone and connective tissue;
remove excess stress from the spine;
improve joint function;
prevent diseases such as osteoporosis;
normalize blood supply to internal organs;
improve your legs, thighs and buttocks.

Women's back muscle training has a number of features:

Hyperextension. This element should be present in any training plan, as it actively engages the lumbar region.
Multiple repetitions. A minimum of 12-15 approaches should occur within one set.
Using basic elements. They are the ones who best load most of the main groups.
Warm up before and stretch after. Every strength exercise should end with muscle recovery work.
Combining back and chest workouts.
Conducting classes 1-2 times a week. For non-professional athletes, this number of upgrades is enough. High frequency will not give the tissue time to recover.

Important! It is thanks to correct posture that the female figure acquires additional visual harmony in the form of a thinner waist, flat abs and high breasts.

When starting to work with this type of muscle, beginners often make basic mistakes that do not allow them to get the desired result:

They perform only basic exercises, thinking that the back is one muscle. A variety of elements, changing the grip width and inclination angles will allow you to work more efficiently with this area.
They sacrifice amplitude for weight. A fundamentally wrong approach that does not allow you to fully pump up your muscles.
Bend in the lower back. Most often this happens in pursuit of increasing weights.
They raise their heads high. This movement causes tension in the cervical spine and, as a result, pinched nerves.
Pump your biceps in front of your back. Such training will not allow you to fully master back weights.
They work with the lumbar region at the beginning of classes. A strong load on this type of muscle affects the further performance of exercises.

Understanding these points, you can create an optimal plan for strengthening muscles both in the gym and at home.

A set of loads for training

When developing a training schedule, it is necessary to include in it pumping not only the latissimus, but also the trapezius, rhomboid muscles and rectifiers:

Lifting the body.

The latissimus, serratus and teres muscles are involved.

adjust the machine, placing the Achilles tendons slightly above the rollers, and fixing your back in a straight line with your legs;
while inhaling, bend down until an angle of 60° is formed;
As you exhale, slowly return to IP.

Don't lower your body too low, bend your legs, or bend backwards.

It is enough to do 3 sets of 10-12 repetitions each.

Gluteal bridge.

The muscles of the buttocks, thighs, abs and rectifiers work.

lie on your back, bend your knees at a right angle and firmly fix your feet;
place your arms freely along the body, while inhaling, point your hips up as high as possible, without lifting your shoulder blades and straining your buttocks and abs;
fixate for 1-2 seconds;
return to IP;
do 3 sets of 12-15 repetitions each.

A more complicated version is performed on a fitball.

This element works the extensors and gluteus maximus. This exercise is one of the types of warming up for experienced athletes (light weights + many repetitions).

stand straight, legs slightly apart and the bar at hip level;
lower your back, naturally bending it in the lumbar region, directing the projectile towards the feet and compensating for the balance with the buttocks (knees are straight);
fixate 10 cm from the floor and slowly return to the IP as you exhale.

They usually start with 2 sets of 8 repetitions, gradually increasing the number to 3 to 12 in each.

A unique element for pumping the buttocks, abs, arms, thighs, calves and lower back.

lower yourself onto 4 supports (knees and forearms);
straighten your legs, firmly fixing your toes on the floor surface;
tighten your abs and buttocks, lower your shoulders, placing your elbows strictly under them, relax your neck;
return your knees to the floor one by one and return to the IP.

Beginners should start performing this element by holding it for 15-30 seconds, then you can increase the interval to 60 and perform 3-4 sets with minute stops.

The lumbar spine exercise can be performed in combination with a partner.

lie on your stomach with your legs extended, fixed by your partner;
while inhaling, bending over, move the body back;
as you exhale, return to IP, trying not to lie on the floor.

On the topic: Therapeutic gymnastics for back kyphosis
At home, this element can be performed on a fitball.

The average number of approaches is 10-15 in 3 rounds.

Training program to strengthen the latissimus muscles for girls at home

At home, you can work out the back muscles, including the widest group, using the following complex:

Unilateral bent over row.

This element provides an even load on the spine, pumps the spinal muscles of the upper body, and promotes straightening of the shoulder girdle.

take the projectile, simultaneously leaning the knee of the same hand on the bench and additionally fixing the body with the hand;
tilt the body almost parallel to the floor and pull the projectile to the side of the waist;
As you exhale, lower your arm without changing the position of your torso.

Features: ensure that the shoulder blades are brought together and the elbows are directed up and to the side.

3 rounds of 15 sets each are performed.

stand up straight, holding the apparatus in your hands;
place the body parallel to the floor;
while inhaling, pull the dumbbells towards the abs (elbows “look” up);
hold for 2 seconds;
return to IP.

Features: when the torso is fixed, the back sways parallel to the floor, and when it bends, the shoulder girdle sways. Perform 3 rounds of 12 repetitions each.

Dumbbell raises.

sit on a chair or bench;
bending down, place your hands with the apparatus on the side near your shins;
spread your arms until parallel to the floor surface (elbows move up, palms “look” down);
return to IP while inhaling.

It is enough to work out 3 sets of 12-15 repetitions.

An excellent exercise for women who train their latissimus dorsi muscles at home.

The element is performed smoothly, without jerking, with gradual tension in the buttocks and abs. The chin reaches the bar every time. As you exhale, you pull up, and as you inhale, you lower.

If the performance is too light, you can use weights or a belt. The number of working approaches is 4-5. Each should have at least 5-10 repetitions. You can enlist the help of a partner.

Element for pumping the back, abdomen and buttocks.

lie on your stomach, relax, stretch your arms and legs;
simultaneously, without jerking, tear off all limbs from the floor surface and bend your back.

Perform 3 approaches 10-12 times.

Jumpsuits and dresses

When choosing a jumpsuit, look carefully at the bottom of the clothing - it is better to buy options with loose legs.

What dress suits a girl with broad shoulders? You can choose a long or short, loose or tight dress, colored, plain or patterned. An option with a full skirt and an open top will look good. The waist can be emphasized with a fashionable accessory, such as a belt.

When choosing a suitable model, maintain harmony between the bottom and top, play with the contours of the waist. For example, a high-waisted dress will balance out broad shoulders and narrow hips, while a low-waisted dress will elongate your figure. A shallow V-neckline narrows the shoulders, and a wide frill along the waistline or a stylish belt will add femininity to the look.

Choose a dress that reveals one thing: your neck, décolleté or shoulders. Otherwise, all the attention of others will be directed to the upper body.

Nowadays, clothing selection problems that cause wide shoulders in girls are very common. What to wear? The photos presented in the article will help you decide on the choice of dress.

Advice from doctors and athletes

Ekaterina Usmanova, Russian fitness bikini champion, video blogger

The athlete's video training includes the following exercises: upper and lower rows on a block, lifting the rear deltas, abduction of arms. As a rule, all elements are performed in 3 rounds of 12-15 repetitions each. Correct technique, according to Ekaterina, is the key to proper load distribution and reducing the risk of injury.

Mikhail Ivashkevich, psychologist, osteokinesiologist, developer of the therapeutic resonance training method

Working with diseases of the musculoskeletal system, Ivashkevich created a unique training method in which the resonant contraction of the back muscles is transmitted not only to the joints, but also to the internal organs. At the same time, muscle tone increases and blood circulation is restored.

Svetlana Eregina, Russian champion in the fitness bikini category, founder and author of the ROOFFIT fitness project

An athlete’s plan for her back strength training must include T-bar rows, bent-over barbell lifts, and work with a vertical block and a Smith machine.

Main conclusions

Working out your back is a must not only for those who want to have beautiful posture, but also for those girls who want to continue to work productively in the gym:

Most beginners in their training forget about such “little things” as warming up, stretching and amplitude, as a result not achieving the desired result or getting injured.
Experienced athletes recommend combining training of the back and thoracic region, but you should not pump up your biceps on the same day.
We must not forget about the mandatory load on the lower back.
Rows and pull-ups are the best elements for the back.
You can use dumbbells at home, and a barbell and block in the gym.

It is enough for girls to train their back muscles once a week. During this period, the muscles will recover and be able to accept increased loads.

Source

Casual sets

Most women associate the style of clothing with bare shoulders with the fashion of the 19th century. However, today almost every second girl has a dress or blouse of a similar cut in her wardrobe. Most often they prefer to wear such things in the summer. An off-the-shoulder dress is perfect for relaxing on the beach, as well as for a date or a party.

Business style cannot be ignored either. A blouse complemented with tight trousers or a skirt will fit into the style of an office worker. An off-shoulder jumper goes well with a plain shirt. This set is suitable for the cold season.

You should not ignore the elegant dress made of angora wool. Complete it with a thin strap around the waist and pumps.

Summer asymmetrical blouse with bare shoulders, black, straight cut, with short sleeves, combined with straight-fit blue jeans and light brown platform sandals.

A casual version of a dress with bare shoulders, a dark plum shade, a fitted style, knee-length, with elbow-length sleeves, combined with a small black leather handbag with a long strap and open black heels.

Women's shirt with bare shoulders, pale blue, straight cut, short sleeves, combined with cropped white trousers in a narrow style, a red backpack and light blue low-top shoes.

A fashionable midi dress with bare shoulders, black and white checkered, semi-fitted style, with short sleeves is complemented by a small red handbag with a long strap and black low-top sandals.

A short knitted blouse with bare shoulders, black, fitted style, with long sleeves, combined with light blue straight-cut jeans, with a high waist, a black handbag and black sandals with wide heels.

Summer women's shirt with bare shoulders, light blue, loose style, short sleeves, combined with skinny black jeans, a white clutch with a colored pattern and yellow high-heeled sandals.

A stylish summer blouse with bare shoulders, a light blue shade, straight cut, with short sleeves, combined with blue skinny jeans, a beige handbag and white flat-soled sneakers.

A short chiffon blouse with open shoulders, pink, loose style, with short sleeves is combined with white jeans, tapered cut, with cuts and a brown belt, a black and white handbag and light brown high-heeled sandals.

A casual model of a shirt with open shoulders, light blue tone, loose style, with long sleeves, combined with short straight-fit blue jeans, a black handbag, a wide-brimmed white hat and black leather platform shoes.

For bold fashionistas, there is a modern trend - to wear a top or blouse with everyone's favorite boyfriend jeans, complementing the look with sneakers and a backpack. But short peasant-style dresses look harmonious with flat sandals. Such dresses are made from natural fabrics: cotton, lawn, linen and stitching, and decorated with embroidery or appliqué.

At the peak of fashion are dresses with bare shoulders and puffy sleeves, the style of which is borrowed from clothing from the time of the formation of Rus'. Voluminous sleeves are usually decorated with floor-length dresses or midi-length items.

Why and why to pump your back

Posture and figure depend on the condition of the spinal muscles.
The strong muscles that surround and support the spine perform many functions. Together they are responsible for the following:

correct and beautiful posture;
good proportions of the upper and lower body, especially with wide hips and buttocks;
reduction in waist size;
normalization of digestion and lung function;
activation of the fat burning process;
increasing endurance, making it easier to stay on your feet;
protection of the spine from injury, compression of nerve roots and blood vessels;
prevention of pathologies of the musculoskeletal system and central nervous system.

All girls from 15-16 years old need to do exercises to pump up their back.

Choosing shoes

For a girl with narrow hips and wide shoulders (an inverted triangle figure), the following shoes are suitable.

Shoes. Slender legs can be decorated with high heels. Such shoes will lengthen the silhouette, the main thing is to choose a color to match the clothes. It is not recommended to wear thick heels, which will make your look heavier.
Ballet shoes. These shoes are suitable for girls with any body type. To look a little taller, opt for light shades.
Ankle boots. Wonderful demi-season shoes for girls with slender legs. If you have full legs, wear tights that match the color of your shoes, wear with jeans or skirts just above the knee.

Why is a girl’s toned back so useful?

Today it is very difficult for girls to monitor the posture of their backs, since there are many things that are much more important. Unless, of course, you haven't been doing this since childhood. All men love to look at a girl with a beautiful posture, a beautiful sophisticated neck and a beautifully raised chin.

By starting to exercise, you will make your back muscles stronger, after which she will thank you. Our toned back muscles help us in the following areas of our lives:

With its help we can move and carry heavy loads.
It helps us maintain our posture.
Helps when sitting, so that the back does not experience pain in the lower back.
It does not allow the spine to suffer from curvature or other diseases.
Beautiful, pumped shoulders help hide possible waist imperfections.

CLOTHES THAT HIDE WIDE SHOULDERS

From the whole variety of dresses, blouses, blouses, skirts and sweaters, it’s easy to choose things that will help hide figure flaws. At the same time, the main task is not to cover your shoulders, but to create an image that will look harmonious and attractive.

Clothing must have several important characteristics:

Colors. It is best to choose muted colors, dark for the top and light for the bottom. Cool and matte shades visually hide size. Girls with an inverted triangle figure are strictly prohibited from wearing shiny blouses, white shirts or blouses, or T-shirts with three or more colors.
Neckline – dresses and blouses are best worn with a V-shaped or U-shaped neckline; it will visually narrow the shoulders and shift the emphasis to the décolleté area, helping to hide the imbalance.
The bottom of a skirt or dress should expand from the hip, visually increasing the volume of the lower torso. In this case, the waist can be clearly defined and highlighted, or it can be hidden by a simple silhouette.
It is better to choose blouses and blouses in the “bat” style; the volume of clothing will help hide the size of the shoulders and chest. In this case, their length should be at least to the middle of the thigh or longer.
Trousers and jeans for girls with wide shoulders and narrow hips should be loose, flared from the hips. A narrowed bottom will visually expand the top even more.

Having learned to choose the right clothes, a girl will be able to harmonize her image and look attractive. Then no one around you will notice your broad shoulders, enjoying the beautiful image.

Contraindications to exercise

With the help of a load, you can eliminate the displacement of the vertebrae and back pain.
Pumping up the back is a complex physical procedure that requires certain skills and effort. These types of loads are contraindicated for women with certain pathologies and disorders:

period of exacerbation of chronic diseases;
days of menstruation and pregnancy;
elevated body temperature, ARVI;
acute neurological and neurotic pathologies;
malignant and benign processes in the body;
displacement of vertebral discs, hernia and protrusion;
rehabilitation after surgery, injury;
hypertension 2-3 degrees;
exacerbation of osteochondrosis.

If you ignore contraindications during gymnastics, the risk of complications increases: injuries, sprains, bruises.

Features of training for girls

Diet helps proper muscle formation
On the topic: The two best exercises for the back

To increase the effectiveness of exercises and prevent injuries, it is important to follow these recommendations:

include hyperextension in the program - weight promotes muscle development, without it it is difficult to imagine beautiful back muscles;
use basic exercises in the form of dumbbell rows and pull-ups;
repeat each action at least 12-15 times in 2-5 approaches as your physical fitness improves - multiple repetitions form a beautiful relief and posture;
start the complex with stretching, and end it with a cool-down, this is the only way to prevent damage and improve blood flow;
increase the load gradually to avoid overstrain and microtrauma of muscle fibers;
follow a diet based on proper nutrition to replenish the supply of proteins, vitamins and minerals - without PP, the muscles will not receive the necessary elements;
exercise regularly, perform exercises according to the developed program, otherwise there will be no effect.

After training, it is important to recover: sleep at least 8 hours, relax and rest. You also need to ensure that you are adequately hydrated, because a lot of fluid is lost during exercise.

For warming up, bending to the sides, turning, rotating the hips and bending the back left and right, back and forth are suitable. Wave-like movements can also be included in the complex. To cool down, lift the body back from a lying position and stretch while bending.

Recommendations from professionals

In her video training, Julia gives some basic tips on working with the muscles in this area. Just 3 exercises in the form of pull-ups, dumbbell rows and push-ups are enough to form a beautiful back.

Margarita also focuses on working with apparatus in her classes. There are enough dumbbells at home, but in the gym you can take a closer look at the barbell and blocks. Beginners should start with empty barbell lifts; more advanced athletes can lift with weights.

A set of back exercises at home

The plank is one of the most difficult exercises.
After stretching, you can begin a simple but effective complex to strengthen the muscle. It is most suitable for those who are just starting to train:

Lying on your stomach. Place your hands behind your head and lift your body as high as possible, keeping your feet on the floor. Repeat 10 times in 2-3 approaches.
Sitting on the floor. Cross your legs and place your hands behind your back, forming a lock. Turn left and right 25 times in 3 sets.
Boat. Sitting on your buttocks, straighten your legs and lift them so that the angle above the floor is 45 degrees, stretch your toes up. The head looks forward, and the body is located 45 degrees above the floor. Stretch your arms forward parallel.
Reverse boat. Lying on your stomach, extend your arms forward above your head. Begin to slowly lift your upper body and legs while keeping your arms straight above your head. Do 20-30 times with a hold of 5-10 seconds.
Bridge on the shoulders. Lying on your back, bend your knees. Stretch your arms along your body. Lean on your feet and shoulders, lift your pelvis, keeping your back straight and arching at the lower back. Hold for 5-10 seconds, repeat up to 30 times.
Reverse plank. Lying on your back, lean on your hands and raise your torso so that the joints of your hands are under your shoulders, and the support below is on your heels. Hold for 5-10 to 60 seconds.
Martin. An exercise taken from yoga. Standing straight, lean on one leg and lift the other, moving your body back and lowering it forward parallel to the floor. Straighten your arms above your head. Together with the raised leg, they form almost one straight line. The face looks down.

The standard set of exercises is suitable for those who do not want to buy additional equipment.

The effectiveness of simple gymnastics will be high up to a certain point. Then you need to include strength training using weights.

Is it possible to reduce a girl's back and shoulders?

It should be said right away that the problem can be eliminated through an integrated approach. Read on and you will learn how to reduce a girl’s shoulders and back.

Proper nutrition

You must remember that the main condition for getting rid of extra pounds is your nutrition program. Physical activity can only help you achieve the desired result faster. Now we will introduce you to the recommendations of the world's leading nutritionists:

The diet should be as varied as possible

Eat only the right foods

- you should reduce the amount of sugar in your diet, eat more fresh vegetables and fruits, and also avoid fried foods.

Do not use dietary nutrition programs frequently

— any diet is a strong stress for the body. This can lead to metabolic disorders and subsequent obesity.

Change the way you prepare foods
- only boiled, stewed and baked foods are considered healthy.

Use cardio exercises

This type of exercise allows you to quickly get rid of fat deposits. There are many options for conducting cardio sessions, and now we will introduce you to the most popular:

The treadmill

Exercise bike

- a good way to burn extra calories. In warm weather, you can go cycling, which will bring more benefits compared to working out in the gym.

Ellipsoid

— the popularity of this simulator is constantly growing. This is largely due to excellent efficiency and the absence of negative stress on the joints. If you have problems with your knees, then jogging should be replaced with training on an ellipsoid.

Stepper

- another exercise machine that has been a great success among all fans of a healthy lifestyle for many years.

Jump rope

— this sports equipment, known to all girls since childhood, can become an excellent assistant in the fight against excess weight. One of its serious advantages is the ability to conduct classes at home.

Dancing

- regular exercise will help you not only get rid of excess weight, but also improve your posture and create a graceful line of your shoulders and arms.

Swimming

- one of the most effective and useful types of cardio exercise. Thanks to regular exercise, you will not only be able to get rid of fat, legs and strengthen the muscles of the whole body.

Nordic walking
is a relatively new type of cardio, the number of fans of which is rapidly growing around the world. Unlike regular walking, you can strengthen not only the muscles of your legs, but also your arms.

Power training

As we said above, the best way to combat excess weight is a combination of cardio and strength training. If you want to know how to reduce a girl’s shoulders and back, use our tips. Many girls avoid strength training, preferring cardio exercises. Completely in vain. After all, when used together, achieving your goals will be much faster. We invite you to get acquainted with a set of exercises that allow you to create the ideal line of your arms and shoulders:

Standing dumbbell presses

Standing Dumbbell Raises

- will give the shoulder a rounded shape and make the muscles more prominent. Great for girls of any skill level.

Incline Dumbbell Raises

— quite a few exercises allow you to qualitatively work out the back surface of the shoulder muscles. When performing the movement, the latissimus dorsi muscles are additionally involved in the work, which will make the silhouette fit and slender.

Wall push-ups

- perfect for beginner athletes who have just decided to start playing sports.

Classic push-ups

- suitable for experienced athletes, they allow you to effectively work out the muscles of the arms and shoulder girdle.

Pull-ups, wide grip
- only experienced athletes can perform the movement, but the soma exercise is very effective.

The set of exercises we have considered is suitable for women of any age.

Back workouts will help keep your chest in shape

Let’s just say that such activities have such a positive effect not only on your back, but also on your chest, dear girls. Now you won't have to take different pills or go to doctors.

Most often, due to the fact that we slouch, this has a bad effect on our chest. To do this, you just need to straighten your back. And you will immediately notice how visually your breasts will become larger.

But without a good workout, it will be difficult for you to keep your back straight, and your chest will lose the effect you need. All you have to do is make it simple and accessible to everyone. And they will make your back beautiful and well-groomed.

Salon procedures and plastic surgery

Without putting in much effort, you can get rid of back fat through plastic surgery or at a beauty salon. Plastic surgery today differs from liposuction, which was practiced a few years ago. The technique is called lipomodeling and does not involve extensive surgical intervention. The salons will offer you the latest non-surgical methods for removing fat deposits:

Ultrasonic liposuction - destruction of fat cells with a directed beam and removing them from the body naturally;
RF therapy, or radiofrequency effects on adipose tissue;
electrolipolysis, that is, the effect on fat cells of alternating current;
myostimulation - exposure of muscles to a pulsed current, causing them to contract; the procedure activates the process of breaking down subcutaneous fat;
cryolipolysis - destruction of fat cells using cold;
LPG massage - hardware massage for correction of any zones.

LPG massage is an effective, physiological, soft and completely painless method of figure correction

Of course, the help of cosmetologists and plastic surgeons makes it possible to more effectively and quickly get rid of unsightly folds on the back. But compared to gymnastics and training on simulators, these methods have a number of disadvantages - they are quite expensive and have medical contraindications.

Exercises with fitball

Some exercises can be performed on a fitball.
A woman can tighten her back muscles at home using fun gymnastics with a ball. To do this, you will need an accessory used in Pilates. The following exercises affect the spinal muscles:

Bridge. You need to lie on your back on the ball. Now lower your hands to the floor and press your palms together. Feet stand confidently on the floor. You need to stand in this position for 10-20 seconds, then slowly roll off the object.
Plank. The exercise is easier to perform than the standard version without a ball. Lie down on the apparatus so that only your shins to your knees rest on it. Stand on your elbows in front. Hold the position for 5-10 seconds, gradually increasing the time.
Leg lift. Lie on your stomach with your hands on the floor. Your hips should touch the ball on the way down. Lift your left and right legs in turn, straightening your neck.

On the subject: Does the plank strengthen your back or not?

This training accessory will turn training into a fun and exciting process. Exercises can be included in a regular complex.

How to tighten and strengthen muscles for beautiful posture

There are many reasons to train your back, but we will only cover the main ones;
Increases muscle tone;
Visually narrows the waist;
Relieves fatigue;
Increases flexibility;
It prevents scoliosis and osteochondrosis;
Improves posture;
Improves the overall aesthetics of the figure.

Is it possible for a girl to become masculine?

strengthen bone and connective tissue;
remove excess stress from the spine;
improve joint function;
prevent diseases such as osteoporosis;
normalize blood supply to internal organs;
improve your legs, thighs and buttocks.

Women's back muscle training has a number of features:

Hyperextension. This element should be present in any training plan, as it actively engages the lumbar region.
Multiple repetitions. A minimum of 12-15 approaches should occur within one set.
Using basic elements. They are the ones who best load most of the main groups.
Warm up before and stretch after. Every strength exercise should end with muscle recovery work.
Combining back and chest workouts.
Conducting classes 1-2 times a week. For non-professional athletes, this number of upgrades is enough. High frequency will not give the tissue time to recover.

When starting to work with this type of muscle, beginners often make basic mistakes that do not allow them to get the desired result:

They perform only basic exercises, thinking that the back is one muscle. A variety of elements, changing the grip width and inclination angles will allow you to work more efficiently with this area.
They sacrifice amplitude for weight. A fundamentally wrong approach that does not allow you to fully pump up your muscles.
Bend in the lower back. Most often this happens in pursuit of increasing weights.
They raise their heads high. This movement causes tension in the cervical spine and, as a result, pinched nerves.
Pump your biceps in front of your back. Such training will not allow you to fully master back weights.
They work with the lumbar region at the beginning of classes. A strong load on this type of muscle affects the further performance of exercises.

Understanding these points, you can create an optimal plan for strengthening muscles both in the gym and at home.

Work with dumbbells

Strength exercises must be performed in sets several times.
To pump up a beautiful, defined back at home, a girl needs to buy a pair of dumbbells. You should choose a projectile whose weight can be increased gradually - from 0.5 to 2 kg. You need to train with dumbbells 3-4 times a week, doing 3-4 sets and 15 repetitions. At the start, it is permissible to perform 1-2 sets of 10 exercises. Here are the most effective options:

Bend forward. Standing straight, hold dumbbells in both hands. Bend over, keeping your back straight, exhale and rise up. The heels should be pressed to the floor. This exercise strengthens the muscles of the legs, buttocks and lower back.
Pullover. Lying on your shoulder blades with your feet on the floor, grab a dumbbell with 2 hands and lift it in front of you with your arms outstretched. Place it behind your head and gradually bring it back. Only this method works the latissimus muscles and the lumbar region, capturing the intercostal fibers.
Bend forward and to the side. Take the projectile in your left hand and move it slightly in front of you so that it is in front of your stomach. Lean toward your right leg, bending your knees slightly. Keep your back straight.
Bent over row. The complex activates 90% of the spinal muscles. Standing straight, take a dumbbell and try to squeeze your shoulder blades together. Bend 60 degrees and pull the weight toward your waist, lifting your shoulder blades up. Breathing should be smooth.
Bent-over one-arm row. To perform the exercise, use a support - a bench or sofa. Leaning your right knee on the bench, lift the apparatus with your left hand. Slowly and smoothly lower back. The blade needs to be brought in as far as possible.
Raising your arms to the sides. Holding dumbbells, lean forward while keeping your back straight. Spread your limbs to the sides, bending them slightly at the elbows.
Shrugs. Holding dumbbells in your hands, pull your shoulders up as high as possible. This load works the trapezius.

You can supplement exercises with apparatus with pull-ups on the horizontal bar. But to do this you need to install it at home. To make your first workouts easier, you can use a rubber shock absorber to compensate. It is fixed on the horizontal bar, and its legs are placed in the loop of the device. Grasping the pipe with your hands, they pull themselves up, bringing their shoulder blades together. Then they carefully lower down.

A straight and beautiful back with confident posture is the result of regular training and self-care. At home you can exercise no worse than in the gym. Only a small inventory is required.

Top 4 methods for reducing deltas

Only an integrated approach will not only help make your shoulders narrower, but will also allow the girl to maintain the achieved result. We have selected the 4 most effective methods for reducing the problem area.

Eat right

Start by adopting the right diet. Use in your menu those products and those nutritional rules that will help you cope with excess weight and get rid of broad shoulders.

Include a wide variety of foods in your diet every day. Our body takes all the beneficial substances from the foods we consume. If some nutrients are not enough, all systems of our body suffer. In addition, this is reflected in appearance.
The basis of a proper menu should be: boiled or baked chicken and fish, a small amount of grain bread or crispbread, low-fat fermented milk products. Also, do not forget about raw vegetables - all types of cabbage, carrots, lettuce, tomatoes, cucumbers, peppers, radishes and radishes. While you are losing weight, try to eat side dishes less often - potatoes, cereals and other starchy foods. Once a week is quite enough.
You cannot constantly try different diets on yourself - this is a big test for the body, leading to metabolic disorders and obesity.
You need to give up confectionery, fried foods, chips, nuts and other high-calorie foods.
Replacing the method of heat treatment of products. We replace all fried foods with boiled, baked and stewed (without adding oil!) foods. With this technique we can reduce the calorie content of our daily diet by almost half.

We also recommend watching the video:

Important! You need to eat several times a day (about five times!) in small portions. Then the feeling of hunger will not accumulate and you will not overeat.

Choose your cardio

Such workouts provide increased load, work out muscles well and help women fight fat deposits, and, therefore, allow them to reduce the volume of their shoulders and the size of their arms in general. Make your choice in favor of the option you like:

Treadmill. One of the most popular and widespread types of simulators. Classes help you quickly get into good physical shape by working out the main muscle groups.
Exercise bike. It burns calories perfectly and helps gain muscle volume. Cycling enthusiasts can do this at home too.
Ellipsoid. Many people choose this type of training, as it provides a harmonious load on the muscles, joints and ligaments. If you have problems with the knee joints, it is better to prefer an ellipsoid, as it gives a softer load on this part.
Stepper. This simulator has a huge number of admirers and users. The number one remedy in the fight against a sedentary lifestyle. Perfectly replaces running or walking.
Exercises with a skipping rope. A simple jump rope will help you lose excess weight, work out all muscle groups and give you a workout until you sweat.
Dancing. Dancing needs to be done regularly. This will help you lose excess weight, acquire royal posture and graceful shoulder line.
Swimming. Beneficial for everyone, regardless of age and physical fitness. If you want to have a slim figure and beautiful shoulders, pay attention to swimming. It is enough to study two to three times a week for one hour.
Nordic walking. It has become very popular lately, and for good reason! Reliance on sticks makes it possible to use it during rehabilitation after injuries. Gently loads the main muscle groups, helps burn calories, and helps stabilize weight loss results. Full hands are not for you!

On the subject: What exercises are done after a shoulder injury

More information about different types of cardio training in the video:

On a note! Nordic walking provides a uniform and gentle load on the cardiovascular system and muscles, so you can do it at any age.

3. Be sure to do strength exercises

Physical activity and proper nutrition are essential components of achieving your goal. All other means are auxiliary. Such training is also the best helper for girls on the way to the desired reduction in their back and shoulders. Girls sometimes doubt whether they should do exercises with dumbbells on their shoulders, and whether their figure will become similar to a man’s? Your fears are in vain - for this you need to work long and hard with heavy weights. This complex is selected in such a way as to form the ideal line of arms and shoulders:

Standing dumbbell press. This exercise is very popular and is included in many sets of strength exercises for girls. Quickly pumps up the arm muscles and makes the shoulder girdle toned.
Dumbbell flyes while standing straight. The exercise rounds the shoulder, making its muscles prominent. Fits well into any training program: both for beginners and for those who practice regularly.
Bent-over dumbbell raises. One of the few exercises that works the back of the shoulder. The load also goes to the latissimus dorsi muscle, forming a slender and toned silhouette. The exercise should begin with the use of minimal weight.
Wall push-ups. Works the muscles of the shoulder girdle. Great exercise for beginners. Regular exercise will strengthen the muscles and joints of the hands.
Classic push-ups. A more difficult type of push-up, available to those who are in good physical shape. Having mastered this type of exercise, you can quickly build up the muscles of your shoulders and arms.
Wide grip pull-ups. Works the muscles of the shoulder girdle, builds muscle volume well. For those starting exercise for the first time, it is recommended to strengthen the muscles by performing “wall push-ups” and “standing dumbbell presses.”
Alternating pull-ups. They are made with one hand or the other. Repeatedly increases the load on the arms and perfectly increases muscle volume.

Feel free to follow the above system, even if you are 37 years old or older.

You can use this complex in the video:

Attention! Regularity of classes is the key to success! Any irregular load, unfortunately, will not have any effect.

Choose the right clothes

You can highlight the strengths of your figure and hide your flaws with the right clothes. It will help visually narrow your shoulders and shape your ideal silhouette. In this case, you can follow the tips and recommendations of clothing designers:

Use accessories - long chains, strings of beads. This will brighten your look and visually reduce your shoulder line.
The upper part of the clothing should be dark in color. This will reduce the shoulder line. For the lower part, you can use light colors, checkered patterns, flowers - this will expand the hip line and balance the silhouette.
Tie a scarf or scarf with long ends around your neck. This will visually elongate your silhouette, and if you have extra pounds, it will make you slimmer.
It’s good to use long shirts, blouses, and cardigans in your wardrobe . They can be worn with a wide belt.
If the top is tight, then the bottom should be loose-fitting, which will give volume to the hips.

We replace all bad and unhelpful habits with habits that are beneficial! We lead an active lifestyle, exercise, eat rationally, and allocate enough time for sleep. We choose the right beautiful clothes and enjoy life!

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Exercises with increased difficulty

Of course, it is better to perform such exercises in the gym, but if this is not possible, it’s okay. Now let's get down to our exercises.

We stand straight with our arms at our sides, holding dumbbells. We lean forward towards our feet. Keep your back straight and your legs too. In a bent state, raise your arms forward. And so we need to repeat 15 times in 2 approaches.
We continue to stand, placing our feet shoulder-width apart. We raise our arms to chest level, after which we begin to bend them at the elbows and pull them up, and spread our arms back to the sides. Although this exercise at first seems to be for the arms, it actually involves 3 types of muscles.
As children, we often did the swallow while standing on one leg, but now let’s remember. We raise one leg and spread our arms. Then we acquire a right angle of 90 degrees. A little later, you can start doing this exercise with dumbbells, so you will get a more effective result.

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Choosing the top

If you are a lover of blouses, choose options with a V-neck, this will allow you to switch attention from the shoulders to the neckline, giving the image lightness and femininity. Remember: the neckline should not be deep, it will only give your shoulder girdle extra centimeters. The shoulders of a blouse can be either closed or open; there are no restrictions here. You can align the top with the bottom using a wide frill, which is sewn to the fabric at waist level - this piece of clothing is called a peplum.

Wide shoulders on girls will help hide properly chosen shirts. It is better to give preference to options in the “bat” style. This model got its name because of the special cut of the sleeve, which resembles the flapping of the wings of a small nocturnal animal. It’s better to forget about models with very tight sleeves.

Choose long sweaters, T-shirts and tunics. For lovers of drawings, models with vertical or diagonal lines are ideal. A small round neckline will help elongate your silhouette. When choosing outerwear, give preference to things without cups - such options visually widen your shoulders.