What are the exercises for training on bare hands? These four movements help you develop a thick back

The back muscles have always been a relatively difficult muscle group to exercise, so many people prefer to use equipment to exercise their back muscles, thinking that this will be better. But in fact, we can also exercise our back muscles with bare hands. Relatively speaking, the movements of back muscles with bare hands are less than those of back muscles with machines. So do you know what are the movements of back training with bare hands? Let's take a look together!

Prone and stand up and turn

Prone on the mat, keep the above part of the chest hanging, and place your hands behind On the head, then turn your back left and right, try to move to the maximum amplitude, and try to slow down. Remember to keep your head natural and do not raise your head to avoid causing greater pressure on the cervical spine.

　　　Prone and stand up to hold your back

　　First lie flat on the mat, keep your hands hanging on both sides of your body, then lift your chest and shoulders, and then lift your shoulders outwards to push the latissimus dorsi to the middle, and try to stay for a long time. If you want to increase the difficulty, you can also lift your feet at the same time.

Dynamic push-ups

　　First, the body is in a push-up position, then fully extend the arms, and slid backwards, while the body sanks downwards. At this time, the feet are like wheels. This action is similar to the abdominal wheel, except that the wheel is at the position of the foot, keeping the back straight and focusing the force point on the back, but this action must be more careful, otherwise it will easily cause the shoulder joint to be pulled.

　　Super lying on the back

　This action can To effectively stimulate the upper area of ​​the back. First, lie on the mat and pose in a curl. The elbows support the ground on both sides of the body, and the elbows exert force on the floor. At the same time, the back is clamped inward to make the upper back leave the ground, and the feet do not rely on force. The key point of barehand training is to shrink the peak, and the contraction time should be extended as much as possible at this time. Usually, the equipment is heavier, generally maintaining between 0.5 and 2 seconds. At this time, we try to extend it to 2 seconds to 3 seconds.

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