Exercise method for increasing back muscles
Lie down and push.
This action will exercise latissimus dorsi and abdominal muscles.
Lie face up on the mat and put a dumbbell in each hand on your chest.
Push the dumbbell up with both hands, raise your legs, and at the same time roll up your abdomen, so that your limbs extend towards the ceiling.
Slowly lower your legs and put your arms behind your head until all your limbs touch the ground and return to your starting position. Repeat 12 times.
Double pull arm
Stand with your feet width apart from your hips and hold a dumbbell in each hand.
Pay attention to knee bending, make sure your back is straight and your arms are on your legs.
Stand still, bend your arms properly, then lift up, put your hands down and return to the starting position. Do 15 times.
superman
This action will exercise latissimus dorsi, erector spinae and gluteus muscles.
Lie face down, stretch your legs, hold a dumbbell in each hand, and stretch your arms forward.
Keep your legs as high as possible off the ground and your arms 30 cm off the ground.
Hold for 5 seconds, return to the starting position, and do 12 times.
Bird movement
This action will exercise erector spinae, buttocks and hamstring muscles.
The left foot is on the ground, the right leg is straight back, the back is parallel to the ground, each hand holds a dumbbell, and the arms are vertical to the ground.
Bend your elbows slightly, lift your arms to both sides, then put them down and return to the starting position. Repeat 15 times.
Non-instrumental male muscle exercise
1. Neck
(1) Spread your feet naturally, put your fingers behind your head, press your head forward smoothly, and apply appropriate resistance to your neck to prevent your hands from pressing your head down. Keep this? Stalemate? Posture 8 ~ 10 seconds or a little longer, and then relax. When you practice, you should hold your chest and abdomen, not bow your waist.
(2) Put your right hand on the right side of your head, press your head to the left, and apply appropriate resistance to your neck to prevent your hand from pressing your head to the left. Keep this? Stalemate? Posture 8 ~ 10 seconds or a little longer, and then relax. Practice in another direction. When practicing, the upper body should stand upright and not lean to one side.
2. Chest
(1) Push-ups are dynamic exercises. Here is a static push-up. Do push-ups When the body descends to the point where the chest will touch the ground, the pectoralis major muscles will be extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Stand facing the wall and raise your arms horizontally in front of you, so that your fingertips will touch the wall but not the wall. The whole body is straight, the upper body leans forward, the palms are attached to the wall, and the fingertips are facing up. Bend your elbow, the upper arm and forearm form a 90-degree angle, and the upper body is forced close to the wall. Keep your arms bent to support your upper body, so as not to lean against the wall and make your pectoralis major extremely tense. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
Step 3 shoulder
Open the door, stand in the door frame, relax your arms, make a fist, and put your hands forward. Then his arms were separated to both sides, and he pressed the door frame with his fist, as if to open the door frame. The deltoid muscle is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
4. Back
Standing or sitting posture, hands akimbo, latissimus dorsi taut, open to both sides, keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
Step 5: Arms
(1) Sit in front of the table, hold the lower edge of the table with both hands, and the upper arm and forearm form a 90-degree angle, as if to support the table. The biceps brachii is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(2) Stand upright, naturally hang your arms at your sides, relax your fists with your hands clenched, and put your hands back. Raise your arms straight up to your back, and your upper body can lean forward slightly. Raise your arm until you can't lift it any more. Triceps brachii is very tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.
(3) Standing or sitting, arms drooping, fists clenched with hands facing back. Try to bend your wrist and tighten your forearm muscles. Hold this static posture for 8 ~ 10 seconds or a little longer. Then relax.
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