Having a broad and charming back curve is every man’s dream, but even for women, having a good back line is one of the important indicators of a good figure. But the back is not so easy to train. Most movements require auxiliary equipment, and most people don’t have the time and energy to go to the gym all the time. In fact, if you want to have a perfect back, you just need to master the following back training movements. If you do the movements correctly and stick to it over time, you can achieve amazing results even with your bare hands.
Action 1: Kneeling push-ups
If you want to exercise your back with bare hands, you can’t go wrong with kneeling push-ups. Because kneeling push-ups are different from ordinary push-ups, they are relatively less difficult, but their exercise effect on the back muscles will be stronger. Ordinary push-ups only exercise the arm muscles and chest muscles, and do not have a great effect on the back. However, kneeling push-ups have a certain angle up and down, which will stretch the back muscles better and invisibly. Make the lines smoother, but the muscle-building effect is not particularly obvious.
Action 2: Lying on your back and holding your back
Lying on your back and clamping your back is a very good action that can be used to exercise your back. It does not require any equipment and is convenient and simple to do. As long as you don't have cervical spine or shoulder problems, it's not too difficult to do. The specific method is to lie on your back on a yoga mat or bed, with your legs in the same position as doing sit-ups, with your knees together and bent, your feet on the ground, then your two arms bent at a ninety-degree angle, and your upper arms clamped , stick close to the ground, raise your forearms, keep them perpendicular to the ground, and lift your upper body off the ground with force.
Action 3: Pull-ups
To do back exercises with bare hands, you can also choose pull-ups. In fact, pull-ups require a horizontal bar, but it doesn’t matter if you don’t have a horizontal bar. Just grab the door frame at home, or something similar that can be grasped and strong, and do the same movements as pull-ups. Can. This exercise is particularly good for your back.
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What is the best way to train your back muscles with bare hands
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