The back is a relatively special part, and many people can only train some back muscles with the help of equipment. And many people who don’t have time to go to the gym can rarely train their backs at home. In fact, you can also train your back with bare hands, so do you know how to train your back with bare hands? Let’s go there and have a look!
Shrimp Back Stretch
Face down in a prone position with your hands slightly placed on either side of your head Side, at the same time, feet straight. Then slowly lift your elbows and feet up off the ground at the same time, bending your back like a shrimp. You can also extend your hands straight forward. Do not use reaction force to perform this action, just make sure that the back muscles are stretched.
Shoulder blade push-up
Adopt a prone position, with the palms of your hands approximately 1.5 times as wide as your shoulders, and your hands straight with your fingers facing forward. With your elbows bent, lower your body a few centimeters and feel your left and right shoulder blades move closer to each other. Pay attention to keeping your arms straight and your elbows not bent, and your core tight to keep your back parallel.
Wall walking
Similar to the starting movement of push-ups, keep your feet close to the wall. After stabilizing your core, move your feet toward the wall and bring your hands toward the wall. When your body is nearly perpendicular to the wall, move your hands forward to return to the starting position.
Pull your back with bare hands
Lie on the ground with your arms stretched forward and your lower limbs completely relaxed. Use your arms and back to pull your entire body. Going all the way to the push-up position and then returning to the starting position can stimulate the latissimus dorsi muscles.
Superman Stand-up
Lift your upper body and legs at the same time. You will feel the tension in your lower back. Bring your arms behind your body and let your wrists point out. Turn, you will find that the entire back is tightened, hold until failure.