Do you know how to exercise back muscles without equipment? Exercise is a way of life for people to pursue good health. If you want to exercise your back, you can actually do it in a few movements. I have carefully arranged some knowledge about exercising back muscles without equipment for everyone, hoping to help you.
Exercise back muscles without equipment 1 Exercise back muscles without equipment is actually completely feasible in life, and it can even be said to be very convenient and easy to operate. As long as you have perseverance and perseverance, your body will be returned to you.
The first action: pull-ups.
The super classic action of unarmed back training is pull-ups. Even in the systematic training in the gym, many fitness gods will often practice this action.
The advantage of pull-ups is that all your self-weight will be pulled up, which is a great test for latissimus dorsi, shoulders and biceps brachii.
There are two different ways to hold the lever. When the grip distance is wider than the shoulder, the main exercise is latissimus dorsi, which is also the main muscle that makes our body shape show an inverted triangle. When our grip distance is narrower than our shoulders, our lower trapezius muscle is also greatly stimulated, which will deeply stimulate our lower back and make the back muscles more compact.
If you really can't finish a pull-up now, you can start practicing step by step from the following actions. This training action is called scapular hanging. Lift your body, slowly tighten your scapula and feel the force of your back muscles. If you do this exercise often, you can gradually master the correct pull-up method.
The second action: from both ends.
This kind of bending at both ends is simple and easy to learn, and mainly exercises our erector spinae (also called lower back or lower back). Inhale and tighten the abdomen, at the same time lift the arms and legs off the ground and stretch the abdominal muscles. Contraction of your vertical muscles, a short pause, and then slowly exhale to relax and return to the original position.
The third action: stroke backwards.
Reverse rowing is a very classic action to exercise back muscles without equipment.
The muscles involved in this action are latissimus dorsi, trapezius, rhomboid, deltoid posterior bundle and so on. It can be said that the main muscles of the back have been exercised.
Grasp the barbell shoulder-width with both hands and put your body under the barbell. At this point, your arms and body should be completely straight and your feet should be on the ground. First bend your elbow, pull your chest toward the barbell, and at the same time hold your shoulder blades, stop when you pull to the top, then return to your original position in a controlled way, and so on.
The fourth action: use the chair at home to practice back muscles.
Exercise back muscles without equipment 2 Today, I will teach you four movements, all of which are the most basic and simple freehand training, which is of great help to the gradual progress of latissimus dorsi. Try it from now on!
Action 1: Lie on your back and bend your back.
Key points: to do this action, put your hands together, support your body with your feet, land your upper back, and slowly lift your lower back with your feet. At this time, you will feel the contraction of latissimus dorsi, so you must use our latissimus dorsi to exert your strength and concentrate.
Action 2: Kick back.
Point: This action is different from the first one. You should stick your head and shoulders to the ground, support your upper body with the strength of your arms, bend your knees 90 degrees with one foot, and do flexion and extension with the other foot. The lower back must be straight and tightened, and you should obviously feel the strong sense of the lower back.
Action 3: Lie face down and shake your hands.
Key points: at this time, face the ground, raise your feet and head, and only your thighs are supported on the ground. At this time, our hands should make a flying movement, shaking back and forth, and obviously feel the scapula tightening.
Action 4: Lie face down with your hands bent.
Point: This action is similar to the third one. The difference is that this time, the arm should be raised and lowered. Similarly, the lower back must be tightened, and the body should be balanced and not shaken.
Do the above four actions 12- 15 times each time. This is a very effective and simple latissimus dorsi exercise. You will learn it after reading an article. Try it quickly.