How to train a person's back muscles, of course, there are many movements, and among these movements, some movements are suitable for indoor training, and some movements are suitable for outdoor training. What are the indoor back training movements with bare hands? I believe many people Still know. So, what are the indoor freehand back exercises? Let’s take a look at what the action is.
Land swimming
Lie prone, stretch your hands forward naturally, raise your right leg and left arm as much as possible, hold it at the top for 3 seconds, slowly lower it, and then raise your left leg and right arm in the same position. Key points: Keep your torso close to the ground during the entire process, raise your head slightly, and balance your entire body.
Plank support
Fitness methods like plank support are generally used to exercise abdominal muscles and chest muscles. But if we have this need, we can use this fitness method to train back muscles. However, the specific exercise effect is not obvious, so we should not rely too much on this measure. It should be used in conjunction with other methods. It is an efficient exercise program.
Pull-ups
Hold the horizontal bar with both hands, use your arms and back strength to slowly pull your body up until your chin exceeds the horizontal bar, pause for a moment. Use the strength of your arms and back to control your body and slowly lower it until your arms are almost straight.
Kneeling push-ups
If you want to exercise your back with bare hands, you can’t go wrong with kneeling push-ups. Because kneeling push-ups are different from ordinary push-ups, they are relatively less difficult, but their exercise effect on the back muscles will be stronger. Ordinary push-ups only exercise the arm muscles and chest muscles, and do not have a great effect on the back. However, kneeling push-ups have a certain angle up and down, which will stretch the back muscles better and invisibly. Make the lines smoother, but the muscle-building effect is not particularly obvious.
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