What are the exercises for exercising back muscles with bare hands?

★ Posted on 12-08,2024

How to train back muscles, of course, there are many movements, and the training effect of these methods is very good. At the same time, when training, you must also pay attention to some things. What are the movements for training back muscles with bare hands? I believe some people still Got it. So, what are the exercises for back muscle training with bare hands? Let’s take a look at the actions below.

Lean over and touch your ankles

Lie prone and stand up from both ends

Completely relax and lie prone on the floor, arms straight in front of you, legs stretched back and straight.


Action essentials: Inhale and tighten your abdomen, and at the same time lift your arms and legs up and off the ground to stretch your abdominal muscles. Contract your erector muscles, pause briefly, then slowly exhale and relax, returning to the original position.


Wrestling bridge push-up

Function: Functional training that organically combines lower back, leg, abdominal muscle and neck training.


Action: Lie flat on the mat, with the soles of your feet on the ground, and support the weight of your upper body with your head back; push your feet hard to lift your waist and buttocks off the mat, keep your body in a straight line, and keep your head and feet supporting the entire body weight . Hold until exhaustion, usually for 20 to 60 seconds in one set. If you have received basic training in wrestling, you can rock your neck back and forth to strengthen the firmness of your neck when under pressure.


Crawling on the wall

Function: Stretching the spine and chest and abdominal muscles. For those with advanced levels, it can also stretch the quadriceps and iliopsoas muscles. Strengthens your back while improving your spine's flexibility and overall force-generating ability.


Action: This action must be performed slowly and can be completed with the help of a training partner. With your back to the wall, 40 cm away from the wall. Bend and stretch backwards to touch the wall with both hands, and then slowly crawl down to your limit depending on your ability. After holding for 3 to 5 seconds, slowly crawl up until you return to the upright state. Do 8 to 10 times in each group. After a period of training, those with advanced skills can touch their heads to the ground.


Lean over and touch your ankle

Function: Further stretch and enhance spinal flexibility. However, poor spinal flexibility requires long-term training to achieve the movement.


Action: Lie prone, stretch your hands and feet back hard, and hold at the extreme position for 8 to 10 seconds. Repeat this action 10 to 12 times and record it as one set. After the interval, do a total of 4 sets. Try to grab both of your ankles with both hands. Those who can catch their ankles can hold each group for 1 to 3 minutes, and just do one group.

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