Because most young people now have poor work and rest habits, sit for long periods of time, and like to lie down and play with mobile phones. This has a great impact on the body and often feels backache, so they must exercise to relieve it. improve. So how to do back training with bare hands at home, you must understand these movements.
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1. Supine Back Clamp
The first thing I want to introduce to you is the supine back clamp movement. This movement is not very difficult, but it is indeed a very effective movement for training the back. The action is relatively simple and easy, and we can do it at home. First, 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 move forward in a pinching movement. While leaning back, relax our body. . Keep repeating this action for 20 reps.
2. Prone, push-up and turn
Prone, push-up and turn is also a very effective movement to exercise our back muscles. First, we need to lie down on the yoga mat and let our back turn slightly. Lean back and place your arms on either side of your 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.
3. Standing and Pushing Up
This action requires us to stand and complete it. First, we open our legs to show a lunge state, and the distance between the two legs is slightly wider. 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.
The above is an introduction to how to do back exercises at home with bare hands. Everyone must master the knowledge about the back, because the back is a very important part of our body. If the back muscles look good, they can also improve our appearance. Worth bonus points, so be sure to master these moves.