The back is a very important part of our body. It is also a place that is more likely to be injured. It is easy to get strained during exercise, so we must exercise our back muscles. If you want to carry out concentrated training, you must also do functional training. What are some functional back exercises?
Push-ups
Push-ups are an action we often do. First, we need to lie on the ground and use our hands and feet to support our bodies. At this time, the body is parallel to the ground, and the elbows of our hands are above the sides of our shoulders. At the beginning of the action, we bend our elbows and press down while our body goes down, then get up again and repeat this action. Push-ups are generally done in a group of 30 to 50, and we can decide according to our actual situation.
Wrestling bridge push-up
First of all, we need to lie flat on the yoga mat, support our feet on the ground, and use our head to support the weight of the upper body backwards. The action is somewhat similar At this time, we need to use our feet to push hard on the ground, so that our waist can be lifted up and our buttocks can be lifted off the mat, so that our body appears in a bridge shape. Try our best to persist in this movement until our limit, usually 20 to 60 seconds in a group. You may not stick to it for long at first, but as you increase the number of exercises, you will naturally become familiar with the movements.
Lean over and touch your ankles
First we need to lie down on the ground or a yoga mat, relax our body, straighten our legs, and then fold our legs. At this time we Lift your upper body upward, stretch out your hands, and try your best to touch our ankles. At this time, we can feel the arms expanding and the back tightening, which means it is effective. Hold this action for 30 seconds and then relax. You can lie down directly on the spot, rest for 30 seconds and then restart the action.
The above introduces you to the functional training movements for the back. The back is an important part of our body. During exercise, in order to prevent our back from being strained, we do some exercises before exercise. Stretching exercises are very necessary, so functional training must be done well.