Generally, abdominal muscles and chest muscles are exercised by using fitness methods such as flat support. But if we have this demand, we can use this fitness method to exercise back muscles, but the specific exercise effect is not obvious, so don't rely too much on this measure, we should use it together with other methods, so it is an efficient exercise plan.

2, 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 their strength. If we train with our bare hands, the focus of our training is actually the peak contraction, so we should extend this time.

Step 3 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.

4. Push-ups and turns

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.