4 detailed tips for girls - how to reduce your shoulders and narrow your back

Many girls are upset by broad shoulders, as well as extra pounds in the shoulder girdle.

Is it possible for a girl to cope with this problem and how to reduce her shoulders without surgery and expensive procedures? We will present you with working methods, most of which can be done at home.

Many methods can come to our aid - physical exercise, proper nutrition, as well as visual reduction of shoulders with the help of properly selected clothing and accessories.

Rules and features

The human body consists of a large number of muscles and the main ones are the chest, back, shoulders, abs, upper and lower limbs. In addition to the main muscles, auxiliary muscles also work during training.

You can reduce a girl’s shoulders and back using the exercises given in the article.

In the case of working the back muscles, the shoulder girdle is also involved. During exercise you need to combine several muscle systems. When developing training complexes, specialists try to include one main muscle and one additional muscle in the work. So, for example, if the back is worked out, then the biceps are also involved.

If you need to pump up your back and biceps, then start the training process with the large muscles, and the load initially on the small ones will not give the desired result. That is why there is an opinion that it is not recommended to train all large muscle groups on the same day.

But if the back and chest are worked out, then two groups are loaded, but the chest first. There are 3 large muscle groups actively working in the human body: chest, back, legs. During training, they are supplemented with small muscles: deltoids - shoulders, biceps and triceps.

As a result, there are 3 main splits:

• back-biceps;
• chest-triceps;
• legs-shoulders.

To achieve quick results, it is important to take into account the advice of experienced trainers:

Causes of fat in this area

Among the main factors, the following can be identified:

1. Eating high-calorie foods. Causes excess calories to be stored as fat in various parts of the body, including the shoulders and arms. A balanced diet and exercise are the key to solving the problem.
2. Hereditary factors. An inherited body type, when the favorite places for fat deposition are, first of all, the areas of the shoulders and arms. Changing family eating habits and a set of exercises are ideal for getting rid of fat in the problem area.
3. Poorly developed muscles. When the proportion of muscle mass is small, and the proportion of adipose tissue is quite significant. In order to reduce body fat, you need to pump up your muscles.

Contraindications and possible harm

It’s not difficult to reduce a girl’s shoulders by choosing the right complex. But you need to remember that there are a number of contraindications that should be taken into account before starting the training process.

There are a number of ailments for which visiting the gym is not recommended:

• severe form of scoliosis;

• neoplasms;
• joint ligament disorders;
• spinal injury;
• condition after injury and fracture;
• disorders of psycho-emotional state;
• hypertension;
• chronic or acute ailments affecting the digestive organs.

People who have suffered a stroke or heart attack should start playing sports 2-3 years after recovery.

Why does it hurt?

Acute neck pain is usually caused by sudden movement or injury. For example, when you stared at the computer screen for a long time, and then suddenly turned your head because of the noise in the corridor. The pain is aching and gradually increasing - the result of diseases of the spine or prolonged stress on the cervical spine. The cause of pain can be:

• sudden turn/tilt of the head,
• improper organization of a working or sleeping place - too high a hard pillow, a soft mattress,
• hypothermia,
• diseases of the muscles and spine - fibromyalgia, myositis, osteochondrosis, etc.,
• overstrain of the neck muscles.

Main complex

Basic exercises will help a girl to reduce her shoulders quickly and effectively.

The list of them is huge, but as practice and numerous observations from trainers show, these are considered the simplest, most accessible and most effective. There are exercises for doing only in the gym or for home.

Traction in a sitting position of the upper block to the chest

This exercise is the basis for reducing shoulder volume. Its goal is to tighten the muscles. During this exercise, the back and delta muscles should work. If you also use the biceps, you will not be able to achieve the desired effect.

The execution algorithm consists of the following steps:

1. You should only grasp the bar with straight hands, do not bend it.
2. The hands act as hooks in this exercise. Only the forearms and lats should work.
3. You should take a position so that it is the broad muscles that contract to the maximum.

Initially, you need to do 10-15 repetitions using light weights, and then gradually increase the number of approaches and the load weight.

Dumbbell raises to the sides with outstretched arms

This exercise allows you to work out the muscles of your back and shoulders as best as possible.

The execution algorithm consists of the following steps:

1. Take a standing position with your feet shoulder-width apart and slightly bent at the knees.
2. Bend your body forward, bend your back slightly.
3. Take dumbbells in your hands.
4. As you inhale, move the dumbbells to the sides, and as you exhale, return to the starting position.

During this exercise, the back of the deltoid muscle works to the maximum. At the moment of bringing the shoulder blades together, the trapezius muscles of the back are activated.

You can perform this exercise at home in two versions: standing and lying on your stomach on a bench.

Vertical traction

This is another exercise that helps strengthen your shoulders and back. Maximum loads the trapezius muscles of the back, deltas, shoulders and forearm.

The algorithm is like this:

1. The deadlift is performed while standing on the floor, with your feet shoulder-width apart, your back straight, the bar located in the hip area, and an overhand grip.
2. As you inhale, slowly lift the bar along your entire body to your chin. Raise your elbows to their maximum height.
3. Slowly, without jerking, return to the starting position, exhaling.

During the exercise, there are no sudden movements or stops, everything is as if in one breath.

Standing barbell press

This exercise focuses on working out the middle delta beam.

Execution algorithm:

1. Take a standing position, feet shoulder-width apart.
2. Take the bar with an overhand grip and pull it to chest level.
3. Raise the bar, exhaling at the end point.
4. Freeze for a couple of seconds.
5. Slowly inhaling, return the bar to its starting point - to chest level.

You should not initially take the maximum weight; it is better to gradually add load, allowing the body to get used to it. The back should be slightly arched during the exercise. You can also do it with dumbbells.

Swing dumbbells in front of you

This exercise allows you to work out the front deltoids well.

It is done like this:

1. Take dumbbells in your hands (initially the weight should be 1-2 kg).
2. Stand up, place your feet shoulder-width apart, arms down.
3. The back is straight, dumbbells in the hands lie along the hips.
4. As you exhale, lift the dumbbells in front of you to eye level.
5. While inhaling, return to the starting position.

You should not lift the projectiles higher, as a lot of stress is placed on the joints. Be sure to ensure that your arms are slightly bent at the elbows and your elbows are directed strictly towards the floor.

Reverse push-ups

To perform this exercise you will need 2 benches or 2 chairs. You need to place your hands on one chair - palms down, shoulder width apart. Place your heels on the second chair. As you inhale, slowly bend your elbows, lowering your pelvis down. As you exhale, you need to straighten your arms and take the starting position.

When lowering the body down, the elbows should not diverge to the sides, the angle of bending of the elbows should be 90°. Do not lower the body too much, as you may get seriously injured. You definitely need to listen carefully to your feelings.

Working out the shoulder muscles on the butterfly machine

You can reduce a girl’s shoulders using the butterfly simulator.

The technique is as follows:

1. Initially, you need to customize the machine for yourself, so that you bring your arms exactly in front of your chest, exactly to the midline of the body.
2. The back is horizontal, there should be no tilt.
3. Next, you should sit comfortably on the bench of the exercise machine, with your back straight, and grab the special handles with your hands.
4. While contracting the chest muscles, you need to bring the 2 handles of the exercise machine together, stopping on the middle part of the body.
5. Raising your arms should be done softly and smoothly, without jerking, otherwise you can easily get injured.

Perform all repetitions without pauses, and rest no more than 2 minutes between sets.

Wall push-ups

This exercise can be performed in two ways: placing your hands wide or narrow. If the option with a wide stance is chosen, then the hands are placed shoulder-width apart, and if the position is narrow, then the hands are placed slightly narrower than shoulder-width apart. Narrow hand placement helps tighten flabby triceps. You can reduce the width of a girl’s back and make her shoulders narrower if you strictly follow all the rules for performing the exercise.

Algorithm of actions:

1. Stand facing the wall, shoulders turned, and chin raised.
2. Step back from the wall 1 step.
3. Rest your hands on the surface, placing them strictly opposite chest level.
4. Slowly bend your elbows until your head touches the wall.
5. Return to starting position.

Repeat 10 times for the first time, and then add repetitions with each new workout.

Wide grip pull-up

This exercise is considered multi-joint and helps to effectively work the back muscles, biceps and forearm. This exercise is difficult for beginners and those with a lot of weight, but you can start doing it 3-5 times and increase the number of repetitions as your muscles prepare.

Execution algorithm:

1. grab the bar of the horizontal bar with a wide grip;
2. use an overhand closed grip;
3. elbows should be fully extended;
4. relax the shoulder girdle as much as possible so that the broad muscles are stretched as much as possible;
5. bend your back slightly;
6. straighten or cross your legs and raise them slightly;
7. exhaling, slowly pull your body towards the bar, bending your elbows;
8. During movement, the shoulder blades need to be brought together, and the elbows should be pulled to the sides;
9. At the top point, linger for a couple of seconds and slowly return to the starting position and begin to pull yourself up again without stopping.

Pull-up complex

By performing wide-grip pull-ups, you can use not only almost all the muscles of the shoulders, but also the back. The exercises are more suitable for experienced athletes, but for beginners it is better to start training with pull-ups with a wide grip, reverse or parallel.

There are several pull-up options to reduce the size of your shoulders and back:

1. You need to lie on an inclined bench and pick up a bodybar or just a lightweight bar. Hands stand shoulder-width apart, maybe a little wider, palms turned away from the body. Perform a row to the body, trying to bring your shoulder blades together as best as possible. The elbows are pulled straight back while performing the deadlift. Return to starting point. When performing this exercise, the back muscles should work to the maximum.

2. Get into a plank position, arms straight, hands at shoulder level. Bend one leg at the knee, pull it towards the elbow, return to the starting position, repeat on the other side. Continue alternating legs. During this exercise, not only the buttocks and thighs work, but also the latissimus dorsi muscles.

How to lose weight in the hands of girls: the most common mistakes

If your goal is to lose weight in your arms and shoulders, it is important to avoid the following mistakes:

• Refusal of cardio exercises. The reduction in volume occurs precisely due to aerobic exercise, so by refusing it, you slow down the process of losing weight.
• Using large weights. “Working with heavy dumbbells provokes muscle growth (not fat loss). To lose weight, it is important to do high-repetition exercise with light weights,” says Mikhail Vysochansky. Overtraining this area. “The shoulders are a relatively small muscle group. If you want to reduce volume in this area, there is no need to perform too many (and too often) isolated exercises for the shoulders - this will not make you lose weight,” notes Sergey Kotov. It's much better to do exercises to lose weight on your arms and shoulders as part of your regular workout routine, do regular cardio, and eat a balanced diet. This will help you lose weight and strengthen your shoulder muscles.

What exercises for arms and shoulders should you choose? We asked Mikhail Vysochansky to compose and show us a set of such exercises. You can do it at home, if you have the appropriate equipment.

Week schedule

It doesn’t matter at all with which exercise to start reducing the volume of your arms and doing your back, the main thing is to start any training process with a warm-up, which will help warm up the muscles and prepare them for the load.

The first day of training may consist of the following exercises:

1. seated dumbbell press – 2 sets of 6 repetitions;

2. lifting dumbbells from the sides in a sitting position - 2 sets of 6 repetitions;
3. dumbbell rows to the chin – 2 x 6 times;
4. push-ups on chairs – 2 x 6 times.

At the end, there must be stretching, which will help the muscles recover faster after exercise. This complex can be used for training at home when you can’t visit the gym. With each new workout, you can increase the number of repetitions or approaches, depending on whether the muscles are ready for greater load.

The second day of training in the gym may include the following complex:

1. warm-up – 10-15 minutes;

2. standing barbell press – 2 sets of 5 repetitions;
3. work on the “butterfly” simulator - 2 6-8 times;
4. swing dumbbells in front of the body – 2 x 6 times;
5. pull-down of the upper block to the chest – 2 6-8 times;
6. stretching – 10 min.

There should be a break of no more than 1 minute between approaches. With each new day of training, the number of approaches, repetitions and load weight can be increased. But all this is individual and depends on the athlete’s preparedness.

The third day of training may consist of the following exercises:

1. Cardio warm-up – 10 minutes;

2. after stretching – 2 sets and 5 repetitions of each exercise;
3. push-ups from the wall – 2 x 10 times;
4. deadlifts – 2 x 6 times.

Afterwards, you can alternate exercises, properly distributing the load. It is worth remembering that with each new exercise it should increase, not decrease, the muscles should be in good shape throughout the entire training process.

Bottom part

Let's remember our goal - to visually increase the volume of the hips.

General recommendations

Choose low-waisted pants and skirts.

Colors can be dominant, bright, increasing volume. Any drawing that attracts attention.

Skirt for inverted triangle figure

Fluffy pleated skirts, multi-layered, with petticoats, with flounces, “tulip”, “bell” skirts.

You can wear a peplum with a narrow pencil skirt.

Trousers for figures with narrow hips and wide shoulders

A loose silhouette dominates: flared, riding breeches, skirt-pants. All styles that widen at the bottom.

You can wear a wrap-around skirt over narrow trousers.

Shorts of any style.

When to expect the effect

You can reduce a girl’s shoulders in just a couple of months. Provided that training will take place at least 3 times a week and each exercise will be strictly performed exactly.

The first real results, if all the rules are followed, are observed after 4 weeks, and then they will become more pronounced. If you can’t work out regularly in the gym, then there are a number of simple and effective exercises to do at home that will allow you not to miss workouts and improve your results.

The back and shoulders are wide - this is a problem for a girl. It is not difficult to reduce their volume and remove sagging skin; the main thing is to strictly follow all the recommendations and advice of experienced trainers. To achieve greater and lasting results, it is advisable to also review your diet, remove fatty and flour products from it and add more proteins.

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What happens to the muscles

When your shoulders are lowered and brought forward, some muscles shorten from constant tension, others, on the contrary, stretch and become weak.

The photo below shows the hard muscles.

muscleandmotion.net

Here is a list of weak muscles.

muscleandmotion.net

Painful areas

If you feel pain in the areas noted in the photo below, it may be due to rounded shoulders.

How to tell if you have this problem

Two simple tests will help you determine whether you have this postural disorder.

Palm position

On the left is normal posture, on the right is round shoulders.
Stand straight, relax your arms. Pay attention to the placement of your palms. If they point back, then you have round shoulders.

Lying down test

On the left is normal posture, on the right is round shoulders.
Lie on the floor on your back, relax. If your shoulders don't touch the floor, you have round shoulders.

Correcting the situation with the help of cosmetologists

The most effective conservative methods for eliminating this defect is a visit to a cosmetology salon. The doctor will be able to determine the root cause, the degree of neglect of the problem, and also choose a set of procedures that will help in the fight for the beauty and youth of the skin. Among the existing tools:

• hardware cosmetology;
• injections;
• non-injection drugs;
• cosmetical tools;
• massage and physiotherapy.

With the combination of all these approaches, it is possible to achieve not only a visual reduction of the defect, but also completely remove it or significantly slow down the sagging. All methods should be aimed at improving turgor, stimulating one’s own synthesis of collagen and elastin in tissues, reducing the number of damaged, dysfunctional cells, and their renewal.