Breaststroke arm swimming is more interesting. At first, our bodies lay on the yoga mat to relax naturally. At the beginning of the action, the legs are slightly tilted upward, while the back is slightly lifted upward, and the arms are extended upward at both sides of the head. Then we can swing our arms left and right like breaststroke, thus completing the breaststroke stroke. This action can effectively stretch the back during the arm stroke. Generally, the duration of one group is about 1 minute, and multiple groups can be performed in one day.

2, kneeling push-ups:

Kneeling push-ups can exercise our back muscles more effectively than ordinary push-ups. At first, our legs are kneeling, keeping 90 degrees between the thighs and calves, and then leaning down. At the beginning of the action, we also use our arms and start doing push-ups, but we can feel the pull of our hips and back more obviously. This action is more effective for practicing the back and buttocks, but not for practicing the legs. Need to complete more than 30 at a time.

3. Pull-ups:

Doing standard pull-ups is also an effective action to exercise our back muscles. At first, you need to grasp the horizontal bar with both hands, and the distance between the two arms is similar to that between the two shoulders, so that the two arms can be parallel and save effort. At the beginning of the action, we bend our elbows and use the strength of our backs to keep our bodies up. The better, at least our heads can leave the pole. Don't let the body relax, start again, until our limit. You can start with 10 at a time and then increase.

4, supine clip back:

This action can stimulate the upper part of our back, but we need to prepare a yoga mat first, then lie on the yoga mat and pose as a belly roll, and then put our hands on our sides to support the floor. At this time, our elbows will exert force in the direction of the ground, and our backs will also play the role of internal clips, so that after the upper part of our backs leaves the ground, our feet will not lend strength. If we train with our bare hands, the focus of our training is actually the peak contraction, so we should extend this time.

5, push-ups and turn over:

This action requires everyone to lie on the mat, then hang their breasts on it and put their hands on the back of their heads. Then they can turn their backs from left to right and hit them to the maximum. Move slowly and keep your head in a normal state. Don't look up or turn your head, otherwise it will put pressure on the cervical spine.

6. Slide backwards:

Exercise is all about practicing your back. First, get down on the ground, and then do push-ups Next, extend your arms completely. When you stretch, you don't lift your body, but slide it back. In the process of your body sliding backwards, although your arm is said to have been raised, your body can still press on the ground as much as possible. In this case, our feet actually play the role of wheels.

Generally speaking, when our body makes this movement, it is like rolling our body with the abdominal wheel. Hearing this, you should be able to understand what it means. Also, our backs should be straight and our bodies should be basically parallel to the ground, but we should take our time. Otherwise, it will be bad to strain our shoulder joint.

7. Push-ups:

The simplest action to exercise the back with bare hands is push-ups, which is also a common action in our daily life. First, we bend over and let our arms and toes support our bodies. At this time, our bodies are at a certain distance from the ground. Then, we bend our elbows so that our bodies are down and closer to the ground. We keep repeating this up-and-down movement, one group can complete at least 30 movements, and we can do multiple groups of movements a day.

8. Bend over and stand back:

At first, we leaned on the yoga mat and let us relax, with our legs shoulder-width apart and our arms stretched up along our heads. When we are ready, we can start exercising, using the strength of waist and back to get our bodies off the ground, that is, doing a back lift, and then we can relax, adjust our breathing and start exercising again. You need to complete more than 30 actions at a time as a group, and you can do more than one group a day.

9, back support:

First of all, we need to lie on our back on the yoga mat, let our arms bend their elbows, and let our arms and torso form an included angle of about 45 degrees. Get ready for action. After we adjust our breathing, use our backs to force our backs off the ground. At this time, you need to rely on your elbow to support it. We should pay attention to stopping in the process. You need to keep breathing naturally, so that you can insist on completing more actions.

10, plate support:

If you want to build back muscles, most people will choose to use the gym's fitness equipment, so the effect of exercise will be more obvious, but if the conditions are limited, then we can actually choose to train at home. Plate support is an effective action, and 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 feet touch the ground at four o'clock, support our bodies, and do flat support movements, which can effectively open our backs. The general action lasts more than 30 seconds.