Freehand fitness back training program to fill your back with pump

The functions and shapes of the muscle groups in each part are different, so our exercise methods and training plans for these muscle groups are also different. Back muscle training is a major focus of upper body training. It can be exercised with equipment or exercise with bare hands. So today we will introduce a back training plan for bare hands. Let’s take a look!

Action 1: Prone Angel (walking around with both hands)

　　Lying on the ground, lifting your feet and upper back, taking a flying swallow-like posture in yoga, stretching your hands and feet straight forward and rounding. Pay attention to keeping your hands and feet hanging in the air, and try to keep them straight. The difficulty begins to rise, and this action not only takes Testing back strength also has certain requirements for balance. If there are still some difficulties in circleing your hands, you might as well practice the flying swallow posture first. One set of 10, practice 3 sets.

Action 2: Superman Flying Swallow

　　Advanced version of the flying swallow, extending your hands forward, which requires higher strength than the ordinary Flying Swallow. Try to keep your hands and feet straight and lift them to a higher position. One set of 10, practice 3 sets.

　　Action 3: Lying on your back elbow support

　　Lying on your back, with your elbows facing down, your forearm perpendicular to the ground, your body is straightened, and your legs are together. Then, exert force on your back to drive your elbows downward. When your body reaches its peak, pause 2 to 3 seconds. This action seems simple but requires a strong middle back and trapezoid muscles to achieve it. 10 sets, practice 3 sets.

Action 4: Flat-lying back clamping back

This training is actually the most important thing that can stimulate the upper part of the back. Therefore, it has a certain practical effect on exercises on the back, but it has a certain practical effect. However, if the back is trained, it must be carried out together with other fitness exercises. First, people must prepare a cushion in advance, then lie their body flat on the cushion, and make a pose of a cushion. The pose of a cushion. Everyone should be familiar with it. First roll up the body, and then people should put their elbows on both sides of their bodies and support the wooden floor. When the load rate of the elbows towards the wooden floor, the back should be turned inward, and the upper half of the back will leave the road surface, and people's feet cannot exert force. 10 sets, practice 3 sets.

Action: End movements

　　　The baby style in yoga can be used to cushion and stretch the back muscles, and take deep breaths while doing it. It is recommended to stay for about 10 deep breaths.

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