There are many movements to exercise back, but back training usually requires the help of some sports equipment. Some people do not have sports equipment at home, but do not want to go out to exercise, so there are many at this time. People have summarized it. Let’s take a look at it together. How should we exercise at home without going out and without exercise equipment? Let’s take a look at the exercises for back training!
Action 1
First of all, this action is more conducive to stimulating the upper part of the back, so it will be more obvious to target the upper part of the back. The first step of the action requires everyone to prepare a mat, and then lie on your back on the mat. Next, do an abdominal curling exercise, then put your elbows on both sides of the body, use your elbows to support the floor, and when our elbows are toward the floor When exerting force in the direction, the back should be inward. After the upper part of the back leaves the ground, the feet should not use force. Then, in the process of getting us to the peak state, delay it for a few seconds. Basically, if the equipment is heavy, delay it for two seconds. Within is enough.
Action 2
Many people don’t know much about this movement. In fact, the effect of this movement is very good. First of all, when we do this movement, we must first make a push-up movement. Next, after the handle is fully extended, let the body slide backwards. During the sliding process, the body has to press down, just like our feet are wheels. The movement is like using an abdominal wheel, that is, there is something underneath. It's the same as a wheel, but the body is constantly moving. When the body moves back to its original position, the body rises. When the body moves upward, the body sinks. However, the movement needs to be slower, otherwise it may cause everyone to pull up the shoulders.
Action Three
This action actually stimulates everyone's back very obviously, so this action is also more targeted at the lower part of the back. First, we also have to lie down on the stool, and lie flat, and then put both hands on it. Maintain a suspended state on both sides of the body, then lift the chest and shoulders, and after lifting, rotate the shoulders outward, so thatIt can drive the latissimus dorsi and squeeze the latissimus dorsi toward the middle. After staying for a relatively long time, you can complete this action. If you feel that this action is not difficult enough, you can also raise your feet to increase the difficulty of the action.
The above three movements can be completed without sports equipment, and can be very effective in exercising the muscles of everyone's back.
Editor’s recommendation:
Classic freehand strength training