The back is a place that many people often overlook, because we cannot see the shape of the back unless we pay attention to it. We will soon know the condition of the abdominal and chest muscles. But the back muscles also affect the shape of our entire body. We need to practice our backs. When it comes to back training, everyone thinks of using equipment to do back training. In fact, you can also do back training with bare hands. So do you know what the freehand back muscle training method is? Let’s go take a look below!
Kneeling push-ups
Support your knees and hands on the mat, keep your back straight, and your torso and thighs in line when viewed from the side. Put your hands on both sides of your chest, with the distance apart shoulder-width apart, bend your arms and lean over to Touch your chest to the ground, then put your hands on the ground and stretch your arms to stand up and return. (Of course, if you can do it, standard push-ups are better)
Breaststroke Stroke
Lie prone on the mat, with your abdomen and hips on the mat, chest and legs Lift your head, straighten your arms forward, straighten your back, clamp your shoulders, move your arms backwards to both sides of your thighs, pause for a moment, open your shoulders, move your arms forward to the initial position, and move backwards Inhale, exhale while rowing forward.
Back support
Lie on your back on a mat, bend your elbows, and make the angle between your arms and torso about 45°. Use force on your back to lift your back off the ground and lean on it. Rest on your elbows and pause. Keep breathing naturally.
L-shaped stretch
Clamp your body with your elbows, keep your forearms in a horizontal position, make fists with both hands, palms upward, thumbs pointing outwards, rotate your arms to the outside without shrugging, tighten your back, and pause for a moment before returning to normal. , inhale abducting, exhale returning.
Look overBody W-shaped stretch
Bend your knees and lean over, with your body at an angle of 30° to 45° to the ground. Bend your elbows, make fists with both hands, thumbs facing outward, and abduct your arms until they form a W-shaped shape with your body. , relax your shoulders, clamp your elbows, feel the muscles in your mid-back, squeeze the middle of your back, straighten your back, and keep your head and spine in a straight line.
T-shaped stretch
Stretch your arms straight and horizontally, clamp your upper back and lift your arms, straighten your back, and keep your head and spine in a straight line Go up, exhale when you raise your arms, and inhale when you lower your arms.
Y-shaped stretch
The arms and body form a Y-shape, relax the shoulders, feel the strength of the muscles in the middle back when lifting the arms, straighten the back, head Keep your head and spine in a straight line, exhale when you raise your arms, and inhale when you return them.