Many family coaching don't exercise their back muscles when they exercise at home. Many people think that it is difficult to obtain good back training effect without rowing machine, barbell and fixed equipment. Actually, it's not. We prepare a pair of dumbbells at home, which can also effectively exercise the muscles of the back. Although the effect and intensity of exercise are not as good as that of gym exercise, it is flexible. If you can't go to the gym, you can practice your back with dumbbells at home.

So how should our training be carried out? Let's introduce these four groups of training movements. Before entering the training, you must activate your back muscles, do three sets of stretching exercises and relax your back muscles.

The first group of stretching actions

Fitness people should hold their calves with both hands, then bend their backs and roll back slowly.

The second group of stretching actions

First, we put our hands on the ground, then bend our backs upwards, arch our bodies and lower our heads. When stretching, slow down and control the breathing rhythm.

The third group of stretching actions

The starting posture of this action is the same. First, let yourself bend over and lie prone on the ground, then slowly lean back, let your thighs slowly approach your calves, keep your back straight, and straighten your hands forward, so that your back can feel enough tension. After stretching, the following begins to enter the formal back training.

The first group of back training movements

Hold the dumbbell with both hands, then straighten your back, lean forward and bend your knees. Then pull up dumbbells with both hands, do rowing training, and stretch backwards repeatedly, so that latissimus dorsi can get in-depth training stimulation. Keep your back straight and tense during exercise, especially the position of your lower back, and don't bend.

The second group of back training movements

In this action, we need one hand to support the stool, then lean forward and straighten our back, and the other hand holds the dumbbell for unilateral rowing practice. After pulling the dumbbell to the top of the arm, don't rush to recover, and keep the peak contraction for a few seconds, which can make our back training more exciting.

The third group of back training movements

This training action requires us to kneel on the stool or stand and bend over to practice. During the exercise, we mainly control the feeling of exerting force, and find the right back as the point of exerting force. When practicing, keep your back tight and straight, and then grab the dumbbell with both hands and stretch it backwards, so that our latissimus dorsi can contract repeatedly. If you feel tired during exercise, reduce the weight of exercise and keep the correct training posture.

The fourth group of back training movements

In this exercise, we practice standing, bending our knees and leaning forward to keep our backs straight. Then we hold the dumbbell in both hands and open it to the back, so that the muscles in our back can feel the training feeling of contraction.

This action is the same in practice. Don't overdo it, practice lightly to keep the correct posture, and the training effect will be better!