There are many ways to train your back, but not all of these movements are suitable for girls. Because girls’ physical fitness is not as good as boys, there are certain limitations in choosing movements. But there are also some exercises that are very suitable for girls. Let’s take a look at the three best freehand back exercises for girls.
Arm Raise and Stretch
This action is done in a kneeling position. At the beginning We kneel on the ground, keeping our upper body upright and our buttocks sitting on our legs. At this time we grab the weight with both hands, one in each hand. At this time, we open our arms back and expand from our chest to the back. We can feel that while our chest is expanding, our back is tightening back. . Keep repeating this action and insist on completing 30 sets as a group. You can perform multiple sets of actions a day.
Prone YW stretch
This action requires us to lie down on the yoga mat to complete. At the beginning, we lie down so that the position above the chest is off the ground, and we use our back strength to support it. At this time, we open our hands diagonally upward on both sides, so that our arms and body form a Y-shape. At this time, we bend both arms downward so that the arms form a W-shape. Repeatedly switch between Y-shaped and W-shaped. Complete the action 30 times as a set, and you can perform 3 sets of actions a day.
Plank support
Plank support can exercise our whole body muscles. It is a relatively powerful movement and is also a relatively balanced training for our whole body strength. We start by touching the ground with our elbows and toes, keeping our body parallel to the ground. Note that our hips and lower back should not be convex or convex at this time. We should keep our body forming a straight line, and then maintain this movement for about 1 minute. Multiple sets of movement training can be performed every day.
The above are the freehand back exercises that are very suitable for girls. The effect on our exercise is very good, and these actions can be completed at home, and there are no big venue requirements. .