Every man may have such a dream, that is, to have a strong and charming back line, which makes people feel safe and powerful. Even for women, if the back line is improved, the temperament will also improve. However, back muscles are not very effective in exercising and require some professional equipment. For those who don’t like to go to the gym, are there any good exercises for back exercises with bare hands? Today, let’s take a look at how to train your back muscles with bare hands.
Action 1: Kneeling push-ups
If you want to exercise your back muscles with bare hands, we can choose to do kneeling push-ups. This method of push-ups is different from traditional push-ups. It is moderately difficult and has a very good exercise effect. It is especially suitable for exercising back muscles and is also suitable for women. Because kneeling push-ups are at a certain angle with the ground, they have a better stretching effect on the back than traditional push-ups, instead of just exercising the muscles of the buttocks and chest, making our lines more beautiful.
Action 2: Lying on your back and holding your back
Lying on your back and holding your back is a good choice. This action can exercise the back muscles very well. The method is also relatively simple. First, we lie on our back on a yoga mat or a special training mat. Do not lie directly on the ground. Then the preparation movements are the same as sit-ups. After that, the two arms are supported on the ground at right angles and the upper arms are tightened. Raise your forearms perpendicular to the ground, then lift your upper body off the ground with force, and perform the exercise repeatedly.
Action 3: Pull-ups
To exercise the back muscles, you need to stimulate them to a certain extent. If you do it with bare hands, you need to use your own weight to exercise. Among many freehand exercises, pull-ups can exercise our back muscles very well. We only need to use the horizontal bar, or the door frame of our own home, as long as it is a similar strong place that can be grasped, then we can do pull-ups, which is particularly effective in exercising the back muscles.
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