Developing beautiful lines is the ideal state pursued by many fitness experts. Especially for experienced trainers, they have long turned their attention to the back muscles that can greatly improve the strength of the upper limbs. I want to develop a strong back. In fact, we don’t have to go to the gym to complete many movements. It’s the same when practicing at home. If you follow a standardized movement and stick to it, the effect will be equally good. Today, let’s take a look at how to train your back muscles with bare hands.
Action 1: Push-ups
Presumably many people are familiar with push-ups. Even people who have no fitness foundation can do a few. Indeed, this is an action that does not require a specific fitness venue. It can be done in an open space at home without the use of any equipment. Push-ups can not only exercise your back, but also exercise your abdominal muscles. If you also want to exercise your arm muscles at the same time, you can also do close-grip push-ups to double the effect. It’s important to note that you don’t need to move too quickly.
Action 2: Hanging leg raise
For many people who want to strengthen their back, the hanging leg raise is a good movement. Although it focuses on exercising the abdominal muscles, it can also help us improve the strength of the latissimus dorsi and effectively exercise the arms. When doing hanging leg raises, we first need to hang ourselves up, and then raise the legs so that the trunk and legs are at a right angle. If you can still lift them up, the effect will be best, and then slowly lower them and repeat the exercise.
Action 3: Lie prone and stand up
If you want to exercise your back muscles with bare hands, you need to use movements to stimulate them. The easiest thing is to lie down and stand up. First, we need to lie prone on the training mat, then fold our hands and place them on the head. Then, with the help of the strength of the back, lift up forcefully. At the point where the muscles are most tense, hold the action for a second and then put it down. Repeat Exercises, each set of ten to fifteen, do up to three sets per day. If your lumbar spine is not good, it is best not to practice.
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