How to train a person's back muscles, of course, there are many movements. Among the training movements, some movements are free-hand training, and some movements are equipment training. I believe some people still know what the movements of back training are with bare hands. of. So, what are the best exercises for back training with bare hands? Let’s take a look at what the action is.
Prone rowing
If you want to exercise your back with bare hands, prone rowing is also a good exercise. The intensity of this action is not high, but it uses superimposed small intensity to continuously stimulate the back muscles and achieve an exercise effect. First, you need to lie prone on the yoga mat, with your legs together and straight, raise your arms above your head, and interlock your palms. When exercising, draw your two hands back to both sides of your 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.
Stand tall
When doing this action, our body needs to stand up, legs spread apart, the calves of the front legs need to be perpendicular to the ground, and the back legs straight, so that our hips, back, and head maintain a horizontal line, as demonstrated in the picture. We extend our hands upward from the leg position, feeling the tension in the back, keeping the arms straight and moving in a horizontal arc.
Kneeling push-ups
Kneeling push-ups can exercise our back muscles more effectively than ordinary push-ups. At first our twoThe legs are in a kneeling position, try to maintain a 90-degree angle between the upper and lower legs, and then lean down. At the beginning of the action, we also use our arms to start doing push-ups, but we can feel the tension in our buttocks and back more obviously. This action has a more obvious effect on training the back and buttocks, but the effect on training the legs is not good. More than 30 need to be completed at one time.
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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
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