We all don’t want our back to be bulky, whether it is a boy or a girl, because such a figure looks very strong and not beautiful enough, so During the exercise process, we should choose suitable movements to exercise the back. Let’s take a look at the complete list of free-hand back training movements.
1. Breaststroke arm stroke
The breaststroke arm stroke is more interesting. At the beginning we Lie down on the yoga mat and let your body relax naturally. When our movement starts, our legs are slightly raised, and at the same time, our back is slightly raised upwards, and our arms are stretched straight up on both sides of our heads. Then we can rock our bodies from side to side as if doing breaststroke. arms to complete the breaststroke arm stroke. This action can effectively stretch the back during the arm stroke. Generally, one group lasts for about 1 minute, and multiple groups can be performed a day.
2. Kneeling push-ups
Kneeling push-ups can exercise our back muscles more effectively than ordinary push-ups. At the beginning, our legs are in a kneeling position, try to keep 90 degrees between the upper and lower legs, and then lean down. At the beginning of the action, we also use our arms to start doing push-ups, but we can feel the tension in our buttocks and back more obviously. This action has a more obvious effect on training the back and buttocks, but the effect on training the legs is not good. More than 30 need to be completed at one time.
3. Pull-ups
Doing standard pull-ups is also a very effective exercise for exercising our back muscles. At the beginning, we need to grasp the horizontal bar with both hands, and the distance between the arms is about the same as the distance between our shoulders, so that our two arms can be parallel and save more effort. At the beginning of the movement, we bend our elbows and use our back to exert force so that our body can go up. The higher the better, at least our head can leave the single bar. Until we reach the limit, let the body relax and start the action again. We can start with 10 as the target at a time and then increase it.
The above movements are exercises for our backs. Once we are familiar with these movements, we can perform exercises, which can have a good training effect on our backs and effectively increase the strength of our backs. muscles while making the back line more perfect.