There are various movements in exercise, and each movement has a different effect. Therefore, when we exercise, we can choose movements according to our own needs. For example, if we want to exercise the back muscles, we can choose the movements according to the back muscles. Muscles are required to choose movements. What are the back muscle training methods? I believe some people still know what training methods they are. So, what are the methods of freehand back muscle training? Let’s find out together below.
1. Plank support
Fitness methods like plank support are generally used to exercise abdominal muscles and chest muscles. But if we have this need, we can use this fitness method to train back muscles. However, the specific exercise effect is not obvious, so we should not rely too much on this measure. It should be used in conjunction with other methods. It is an efficient exercise program.
2. Lying on your back
This action can help stimulate the upper part of our back, but you need to prepare a yoga mat first, then lie on the yoga mat and assume a crunching posture, and then put your hands on your body Support the floor on both sides. At this time, the elbows are exerting force toward the ground, and the back should also be pinched inward, so that after the upper part of the back leaves the ground, the feet will not borrow force. If we train with bare hands, the key point of our training is actually the peak contraction, so we need to extend this time.
3. The body slides backward
The exercise is completely used to train the back. First, the body lies on the ground, and then makes a push-up position. Next, fully extend your arms. When stretching, instead of lifting your body up, you slide your body back. During the process of sliding your body back, although your arms are said to be promoted, your body can still Try to press as hard as possible on the ground. In this case, our feet actually act like wheels. Generally speaking, when our body performs this action, it is like rolling the body with an abdominal wheel. Everyone should be able to understand what this means, andThat is, our back should be kept straight, and the body should be basically parallel to the ground, but the movements should also be slower, otherwise, it will strain the shoulder joint and it will be bad.
4. Lying prone, standing up and turning
This action requires everyone to lie prone on the mat and then hang the area above their chest in the air, then place their hands on the back of the head, and then turn their back left and right, and the impact must be as wide as possible, and the movement must be Do it a little slower and keep your head in a normal position. Do not raise your head or turn your head, otherwise it will put pressure on the cervical spine.
Editor’s recommendation:
How to exercise back muscles How to exercise back muscles
The most effective way to exercise back muscles is pull-ups
How to train the explosive strength of double arm stand? If you don’t know, come and take a look