Top 10 Best Back Training Movements Do you know

There are some training methods for back training, and in the training methods, there are also differences between bare hands and equipment, and each method has different benefits. I believe many people don’t know about the ten best bare hands training exercises. So, what are the top ten best bare hands training exercises? How many do you know? Let’s take a look together.

1. Breaststroke Arm Stroke Arm Stroke Arm Stroke Arm Stroke is more interesting. At the beginning, our body lies on the yoga mat to let our body relax naturally. When our movements start, our legs are slightly raised, and our backs are slightly raised upwards, and our arms are stretched upwards on both sides of our heads. Then we can sway our arms left and right as if we are doing breaststroke actions, thereby completing the breaststroke Arm Stroke. During the arm stroke process, each movement can effectively play a role in stretching the back. Generally, one group lasts for about 1 minute, and you can perform multiple sets a day.

2. Kneeling push-ups

Kneeling push-ups can exercise our back muscles more effectively than ordinary push-ups. At the beginning, our legs are kneeling, and try to keep 90 degrees between the big and thighs as much as possible, and then lean down. At the beginning, we also use our arms to start doing push-ups, but we can feel more obvious that our buttocks and backs are pulling the spirit. This movement has more obvious effects on back and hip training, but the effect of training legs is not good. More than 30 are required to complete at a time.

3. Pull-ups

Doing standard pull-ups is also training us The back muscles are very effective. At the beginning, we need to grasp the horizontal bar with both hands. The distance between the arms is similar to that of our shoulders, so that our arms can be parallel and save more effort. At the beginning of the movement, we bend our elbows and use our back to exert force, so that our body can move upwards, the better the more we go upwards, at least our heads can leave the single rod. Until our limits, let the body relax and start the movement again. You can first add 10 as the target at a time.

4. Surround the back

This action can stimulate the upper half of our back, but everyone needs to prepare a yoga mat first, then lie on the yoga mat and first pose a curl, and then place your hands on both sides of your body to support the floor. At this time, the elbows are exerting force in the direction of the ground, and the back The part should also be clamped inward so that the feet will not leverage strength after the upper part of our back leaves the ground. If we train with bare hands, the key point of our training is actually to contract the peak, so we need to extend this time a little.

5. Prone and stand up and turn

This action requires everyone to lie on the mat first and then hang out above the chest first, then put your hands on the back of the head. Then you can turn your back left and right, and hit the maximum amplitude. The movement should be done slightly slower, and the head should also be in normal state. Do not raise your head or turn your head, otherwise it will be stressed on the cervical spine.

6. Slide back to the body

Exercise is completely used to train your back, first lying on your body first On the ground, then make a push-up position. Then stretch your arms completely. When stretching, you either lift your body up or slide your body backward. While sliding your body backward, although your arms have been promoted, your body can still press on the ground as much as possible. In this way, our feet actually play a role like a wheel. Overall, when our bodies make this move, it is like rolling the body with a belly wheel. You should understand what it means when you hear this. Also, our backs must be kept straight and the body must be basically parallel to the ground, but the movements must also be slower, otherwise, it will be bad if the shoulder joint is wounded.

7. Push-ups

The easiest The movement of exercise back with bare hands is push-ups, which is also a common movement in our daily life. At the beginning, we bent over and let our arms and toes support our bodies. At this time, our body position is at a certain distance from the ground, and then bent our elbows to let our bodies go down and be closer to the ground. Repeat this up and down movement, complete at least 30 in one group, and you can perform multiple sets of movements in a day.

8. Beat over and push your back

At the beginning, we first bent over and lie on the yoga mat to relax our bodies, open our legs shoulder-width, stretch our arms upwards, and move upwards along our heads. After we are ready, we can start the movement, using our waist and back strength to allow our upper body to leave the ground. That is, we are doing a back-up exercise, and then we relax downwards and adjust our breathing and start the movement again. We need to complete more than 30 movements at a time as a group, and we can perform multiple sets in a day.

0. Back support

First of all, we need to lie on the yoga mat, let our arms bend the elbows, and let the arms and our torso present an angle of about 45 degrees. Prepare the movements, after we adjust our breathing, we use our back to exert force so that our back can leave the ground. At this time, we need to rely on our elbows to support us. We should pay attention to stop and stop during this process. We need to maintain natural breathing so that we can persist in completing more movements.

10. Plank support

After thinking about practicing back muscles, we usually choose to use the gym. Fitness equipment, the exercise effect will be more obvious, but if the conditions are limited, we can actually choose to train at home. Plank support is an effective action. We only need a yoga mat at home to do it well. First of all, we need to lie on the yoga mat, let our elbows and footsteps touch the ground at four points, and support our body to do plank support. This action can effectively open our back. Generally, the movement persists for more than 30 seconds.

Tip: The above movements are very good for the back training, but if you want to have a male god figure, the above movements are not enough. The male god figure shaping course teaches you how to dress and look thinner and take off your clothes and have flesh!

Editor's recommendation:

How to practice back with bare hands at home You must understand these movements

The movements of practicing meditation with bare hands in the room can also be practiced at home

3 months Russian-style stand-up teaching teaches you how to practice 0 basic Russian-style stand-up