How to train a person's back muscles, of course, there are many movements. Among the training movements, some movements are freehand movements, and some movements are equipment movements. What are the movements for training back muscles with bare hands? I believe there are many. People still know. So, what are the best freehand back exercises? Let’s take a look at the actions below.
Plank support
If you want to train your back muscles, generally you will choose to use fitness equipment in the gym, so that the effect of exercise will be more obvious, but if conditions are limited, then we can actually choose to train at home. Plank support is an effective movement, and we only need a yoga mat to do it at home. First, we need to lie down on the yoga mat, let our elbows and feet touch the ground at four points, and support our body to do plank support. This action can effectively open our back. Hold the general movements for more than 30 seconds.
Land swimming
Lie prone, stretch your hands forward naturally, raise your right leg and left arm as much as possible, hold it at the top for 3 seconds, slowly lower it, and then raise your left leg and right arm in the same position. Key points: Keep your torso close to the ground during the entire process, raise your head slightly, and balance your entire body.
Push-ups
Push-ups are also a very effective exercise for exercising our back muscles. First of all, we need to be prepared. When we start to exercise, our arms can choose a narrow or wide stance, or standard. This standard is based on the distance between our shoulders. When doing this action, we need to be able to persist and the action must be in place. Generally, a group of more than 30 actions needs to be completed at one time.
Lie on your back and flex and stretch your lower back
To do this action, we need to put our hands together, support the body with our feet, put our upper back on the ground, and slowly lift our lower back with our feet. At this time, you will feel the latissimus dorsi muscle contracting. You must use the latissimus dorsi muscle to exert force. Strength must be concentrated.
Lying on your back and kicking
This action is different from the first one, put your head and shoulders on the ground, use the strength of your arms to support your upper body, bend one knee to 90 degrees, and do flexion and extension with the other foot. Your lower back must be straight and tightened, and you must clearly feel the force in your lower back. feel.
Pull-ups
Pull-ups are also a very effective movement for us to exercise our back muscles, but the movement is somewhat difficult. If we are at home, we can choose a door frame to complete it, but we must pay attention to safety. First we need to grab the door frame, hold our hands tightly, so that our body can leave the ground, and lift our head upwards, the higher the better, it is best to exceed the door frame. One movement requires us to complete at least 15 pull-ups, which is somewhat difficult.
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What is the best way to train your back muscles with bare hands
What are the best ways to train your back muscles with bare hands
Illustration of essentials of barbell bench press