How to do back training, there are some movements, and among the exercises, there are free-hand exercises and equipment exercises, and each movement has certain benefits. What are the movements of indoor free-hand back training? I believe many people Don't even know. So, what are the indoor freehand back exercises? Let’s learn about the back exercises with bare hands.
Kneeling push-ups
Kneeling push-ups are another form of push-ups. This The difference between the movement and the push-up movement is that our leg postures are different. At the beginning, we can lie down on the yoga mat, our upper body rises, and at this time our legs are in a kneeling position. In this way, we support our upper body with our hands and start doing push-ups. More than 50 exercises can be completed at one time, which can have a good back training effect.
Supine Back Clamping
The first thing I want to introduce to you is the supine back clamping movement. This movement is not very difficult, but it is indeed a very effective movement for training the back. It is relatively simple and easy to do, and we can do it at home. First of all, we need to lie flat on the yoga mat, bend our knees and lie on our back. Our arms support our body so that our body can lean forward. At the same time, our back should be forward. Perform a pinch-back movement and relax your body while leaning back. Keep repeating this action for 20 reps.
Prone, push-up and turn
Prone, push-up and turn is also a very effective exercise for exercising our back muscles. First, we need to lie on the yoga mat and let our back lean back slightly. , arms placed on either side of our head. Use our back to exert force and let our back and head perform rotation movements, that is, start rotating movements to the left and right sides, and persist in this movement for 30 times as a set. You can perform 3 sets of movements a day.
Breaststroke arm stroke
The breaststroke arm stroke is an action completed on the ground. From the name, you know that it must be related to breaststroke. The fact is that we need to complete breaststroke arm strokes on the ground, as if we are also doing breaststroke movements. Our legs are tilted upward, and our two arms are always swinging up and down alternately. We can clearly feel that we The arms are straining. Keep doing this for 50 seconds.
Stand and push up
This action requires us to stand and complete it. First, we open our legs to show a lunge state, and open our two legs.The distance is slightly larger. At this time, we need to straighten the back of our body, lift the chest, draw in the abdomen, and tilt the head and back slightly back, so that we can clearly feel our back stretching backwards. At this time, our buttocks also have a lifting effect, and can also have a buttocks lifting effect. We need to adhere to this action for 30 seconds in one group. We can perform multiple groups of actions a day, or we can complete the actions separately.