A person's persistence in exercising is of great help to people and can effectively enhance physical fitness. How to exercise your back muscles? You can train your back through mid-grip pull-ups, side-lying stretches, alternating kettlebell rows, and single-arm kettlebell rows. So, what are the methods for training back muscles? Let’s learn about back training methods together!
Medium grip pull-ups
1. With a neutral grip, hold two parallel pull-up bars with your arms extended Hang freely under the bar. This is the starting position of the movement.
2. Bend the elbow, pull the body up, and stretch the glenohumeral joint. Do not use the inertia of shaking to complete this action. Pull your chin as far as possible onto the bar, beyond where your hands are.
3. Pause at the top of the movement, then lower to return to the starting position.
Side Lying Stretch
1. First lie on your left side, bend your left leg forward to keep your body stable (use the strength of your abdominal muscles to keep your body from tilting)
2. Straighten your right leg and place your right foot on the floor behind your left foot. With your right arm straight above your head, gently pull your right wrist with your left hand to fully stretch the right side of your body. Then switch sides.
Alternating Kettlebell Row
1. Place a kettlebell in front of each foot. Bend your knees slightly, sink your upper body parallel to the ground, and keep your back straight. Hold the kettlebell with both hands, this is the starting position of the movement.
2. Retract one shoulder blade, bend the elbow, and pull the kettlebell to near the side of the abdomen.
3. Put down the kettlebell and repeat the above actions with the other hand.
One-Arm Kettlebell Row
1. Place a kettlebell in front of your feet. Bend your knees slightly, push your hips as far back as possible, and keep your upper body bent over. This is the starting position.
2. Grasp the kettlebell, contract the shoulder blades, bend the elbows, pull the kettlebell to the side of the abdomen, hold for a moment and then lower the kettlebell back to the starting position. Keep your back straight the entire time.
Back lunge twist
1. Stand upright with your feet shoulder-width apart. This is the starting position of the movement.
2. Step one leg backward, bend the front leg at the knee, and do a reverse lunge with the body downward. While squatting, rotate your upper body to the side of your front leg.
3. Pause at the bottom for a while, then return to the starting position, switch sides and repeat the above actions, alternating both sides to the recommended number of times.
Hold your knees and touch your chest
1. Lie on your back with your back on the ground. Pull your knees to your chest.
2. Hold your arms under the knees, not on the inside of the knees (otherwise it willPutting too much stress on the knee joint)
3. Slowly pull your knees toward your shoulders. This move also stretches the hip muscles.