This training principle is popular in gyms. Novices like to train chest muscles, while veterans focus on training back muscles. Indeed, many people ignore the exercise of back muscles, which is also a difficult part to practice, because during exercise, the force exerted by the back muscles is not as obvious as that of the arm muscles. It is indeed more difficult to practice without the help of equipment. However, if you want to train your back muscles at home with bare hands, there are still some exercises you can do. Today, let’s take a look at how to train your back muscles with bare hands at home.
Action 1: Push-ups
For those who don’t want to go to the gym, it is not impossible to practice at home. At most, you can exercise with your own weight. If you want to exercise your back muscles, there is a very classic action, which is to do push-ups. This action not only exercises the back muscles, but also exercises many muscles throughout the body. It can be said to be a very classic action in freehand training. When you first start doing it, you don’t need to deliberately pursue speed. You need to achieve standard movements.
Action 2: Hanging leg raise
In freehand fitness, if you want to exercise your back muscles, bodyweight suspension is indispensable. Even if we don't go to the gym, we can use some basic fitness facilities in the city to achieve training purposes. Doing hanging leg raises requires relatively high arm strength, but this action can exercise the latissimus dorsi muscles very effectively. First, hang with your own weight, and then make a leg lift at a right angle to the trunk. If you can also lift it upwards , the best effect.
Action 3: Double muscle-up
After a period of hanging leg raise practice, arm strength will also be improved. At this time, we can try double muscle-up exercises. In street fitness, the muscle-up arm is a relatively basic movement, but it has a very significant effect on arm strength and back muscles. If you can do pull-ups well, you can consider challenging the muscle-up arm movement.
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