Trainers who have just started working out are always curious about various training movements, and the difficulty of each movement is different. Some movements require certain skills to be mastered, or physical fitness to reach a certain standard before they can be performed. of. Therefore, novices prefer to train their chest muscles at first, while veterans prefer to train their back muscles. Many people don't like to go to the gym to exercise, and there are many ways to train with bare hands. Today, let’s take a look at some back training exercises with bare hands.
Action 1: Lying on your back and holding your back
Training with bare hands relies more on body weight, so that it can stimulate the back muscles to a certain extent. The supine back clamp is an action to exercise the back muscles, and it is very convenient to practice at home with bare hands. First, we need to lie flat, then clamp the body with the arms, support the body with the elbows and forearms, the upper arms are vertical to the ground, and the forearms and upper arms are vertical. With the help of the strength of the back muscles, lift the upper body off the ground, and repeat the training many times , can exercise the back muscles well.
Action 2: Push-ups
The push-up is a relatively comprehensive movement. It does not only train the muscles of a certain part. When doing this movement, many muscles and joints throughout the body are trained. If you want to exercise your back with bare hands, push-ups are the best choice. Moreover, when training at home, it is also very convenient to do push-ups. It does not require much space and venue to achieve good training results.
Action 3: Hanging leg raise
The training of hanging leg raise is relatively difficult. First of all, it requires high arm strength of the trainer. Because we first need to complete the self-weight suspension and then perform the leg raising action. If the trainer is in good physical condition, he or she can choose to do the hanging leg raise, which significantly stimulates the latissimus dorsi muscles and can also exercise the abdominal muscles and leg muscles. For those who want to develop the shark line, hanging leg raises are also very effective.
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