First, swallow training Swallow training is a classic training method to exercise back muscles. It doesn't need professional fitness equipment and can exercise at home. The specific operation method is that people lie on their backs on the bed and lift their lower limbs alternately, at the same time, the upper body is lifted backwards, and both ends of the body are lifted off the bed at the same time. These actions are carried out in groups, 20 times in a group, lasting 30 minutes every day.
Swallow-style training to exercise back muscles does not require high professionalism. You can do it in your own bed at home, or put a yoga mat on it, and you don't need fitness props. And the movements are simple and easy to understand, and it is very easy to operate, even if you are not a professional bodybuilder. There is no danger in doing such an action. Of course, if you have a disease, such as lumbar disc herniation, you can take part in this kind of physical exercise appropriately, but you must take it slowly and avoid strenuous exercise.
Second, chest expansion training 1. Chest enlargement training can be done by hand with high safety factor. I believe that everyone did broadcast gymnastics during school and was very familiar with chest expansion training. However, the gymnastics that everyone did before was very simple training. For example, put your fists on your chest, the height is parallel to your shoulders, your legs remain still, and swing back and forth with your waist.
Another way is to put your hands together, cross them together, raise your elbows, stay above your head for two seconds, naturally relax and return to your original position. Each group should do 15 times, and be sure to keep breathing steady.
2. You can also use sports equipment for chest expansion training, such as chest expansion tensioners and dumbbells, which can be used to exercise back muscles.
Chest expansion, that is, holding both ends with both hands and expanding outward with force, can relax the back and exercise the back muscles well.
The exercise method of dumbbell is to sit on the ground, bend your legs, swing the dumbbell around your body and keep your breathing steady.
Third, static squat training Static squat training is a kind of static training, the core of which is to achieve the purpose of exercise by maintaining posture, without the assistance of equipment.
The specific operation method is to stand against the wall, with your feet shoulder width apart, your toes leaning forward, your upper body standing upright, squatting slowly, keeping this posture motionless until the limit, and then taking a few minutes to repeat it, 3~5 times a day, without strenuous exercise. The training method of keeping still is also tiring and requires perseverance.
Fitness can keep us healthy. In fact, there are still some ways and means of fitness. If you want to exercise your back muscles, you can try the above methods. They are all simple operations and can be done at home. Of course, exercise must be done step by step, and according to your actual situation, safety is the first.