As the saying goes, novices should train their chests, and veterans should train their backs. Back muscles are actually difficult to train for bodybuilders. Unless you master the correct method and stick to it, you will see results. Generally speaking, it is very common to use equipment to train the muscles on the back, and the results will be faster. But after all, not everyone has the time and energy to go to the gym, so if you use bare hands, how should you train the muscles on the back? Let’s take a look. Get up and take a look.
Method One: Kneeling Push-ups
If you want to exercise your back muscles with your bare hands, try kneeling push-ups. Many people may think that kneeling push-ups are too simple and do not bother to do them at all. They think that to do it, they must do difficult push-ups. However, difficult push-ups are definitely not as effective in exercising the muscles on the back as kneeling push-ups. When doing kneeling push-ups, you can stretch the back muscles as much as possible, which helps to shape the back line. Although other push-ups are difficult, the target training is not the back muscles.
Method 2: Lie on your back with your back between your legs
Lying on your back and holding your back is also a good way to exercise the muscles on your back with bare hands. It is not very strenuous and suitable for both men and women. It mainly exercises the upper back. It will make the body stronger, firmer and look taller. The specific method is to lie on your back on a harder bed or yoga mat, bend your legs, and place your feet flat on the ground. Like doing sit-ups, clamp your body with your arms, your upper arms parallel to the ground, and your forearms perpendicular to the ground. , try to lift your body off the ground with your elbows as the focus.
Method Three: Prone Rowing
To train the muscles on your back with bare hands, you can also do prone rowing. This action is relatively easy to perform, and it is mainly focused on shaping lines and will not cause any damage to the body. The specific method is to lie prone on the ground, put your legs together and straighten, tighten your muscles, raise your arms to the top of your head, palms facing each other, and then row back to the original position from the side of the body, and repeat this action.
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