As for back training, most people like to practice their backs with equipment, such as pull-ups and sitting down with equipment, which have good exercise effects, but the equipment is limited after all. Once they can't find time to go to the gym, the exercise will be interrupted and the exercise effect will be greatly reduced.
In view of the above two problems, today we will bring you several movements of training back muscles by hand.
Action 1: put your arms around your shoulders.
Action essentials: the action should be in a standing posture, with the body in an upright and straight posture, feet apart, shoulder-width or slightly narrower than shoulder-width, and shoulders open, so you can feel the feeling of chest expansion. Just put your hands on your shoulders and raise your arms so that they are roughly level with your shoulders. The arm turns around the shoulder and the direction can be changed at any time. You can turn the front side of your body first, and then.
This action should keep your legs straight and your upper body upright. Hold your head high and look forward.
Action 2: Cat Stretching
Action essentials: the action is kneeling posture, with legs kneeling on the ground, knees on the ground, thighs perpendicular to the ground, calves off the ground, toes on the ground, arms on the ground, and elbow slightly flexed. At the beginning of the action, the head sinks, the waist and abdomen tighten, and the body slowly stretches upward to learn the posture of a cat, so it is called cat stretching. When the body stretches upward, the whole back should be tightened, the neck should be kept straight and the neck should be stretched all the time. Hold your head up and face forward.
When you finish this action, pay attention to the stretching range when your body is up. Only by stretching your body completely can you achieve the ideal exercise effect.
Action 3: Push-ups.
Action essentials: The action is prone at first, but this prone position is different from the ordinary prone position, with feet on the ground, thighs on the ground and abdomen on the ground. However, the calf and chest need to leave the ground, and the toes of both feet touch the ground, and the thighs, abdomen and toes are the three support points to support the strength of the whole body.
At the beginning, the whole upper body should stick to the ground. After putting yourself in a position, try to lift your chest off the ground. The arms should be tight, and the big arm and the small arm should be at a certain angle. Right angle is the best angle, which can increase strength and keep the head in a natural state. Don't raise your head too deliberately, just sink a little. Lift your body and return to the original state, and repeat this action.
Today, I brought you three movements that you can practice with your bare hands. These three movements not only help to exercise the muscles in the back, but also stimulate the muscles in other parts. The most important thing is that these three actions don't take a long time and need a lot of space. They can practice anytime, anywhere or at home.
After mastering these three movements, we can make better use of the limited space to exercise without relying on the gym, so that we can exercise systematically and periodically, and the effect will be better. So, don't give up practicing your back because of trouble. From now on, it is easy to practice your back with your bare hands!