1, forehand pull-ups
First of all, friends who have been soldiers know that forehand pull-ups are a very classic way to exercise back muscles, which can quickly strengthen the growth of back muscles. The specific method is also very simple, that is, grab the horizontal bar with both hands and lift it hard. Beginners can be divided into five groups, 6 in each group, and rest for 30 seconds. After getting used to it, it can be increased to each group 12, with 6 groups every day.
2. Russian push-ups
Russian push-ups are a classic action of training back muscles with bare hands, and they are also very simple. We can lie on the yoga blanket, with our hands on our backs, our chins up and as straight as possible. The first half of the body is preferably suspended. Beginners can be divided into 6 groups, each with 65,438+02. Similarly, we can gradually increase the number of groups and groups after adaptation.
Step 3 stand up and push the barbell up
Standing and pushing the barbell upward is also a classic action to exercise the back muscles with equipment. The physical method is to stand with your feet shoulder-width, put a barbell on your back, press the barbell upward with your hands, and pay attention to breathing. Each group can do 12 and be divided into 6 groups.
Finally, I want to say that no matter what kind of action, it takes a long time to achieve the ideal effect, which requires us to have some perseverance. If we fish for three days and dry the net for two days, it is impossible for us to exercise satisfactory muscles, so if you want to have an ideal body shape, you must make persistent efforts. Here, I wish you success in fitness and strong health.