As the saying goes, novices should train their chest and veterans should train their back. This is not only because the back is more difficult to train, but also because the back strengthens slowly, and many people cannot see the effect in a short period of time. It’s easy to give up. It's true. It's better in the gym. But if you're at home and don't have a good grasp of the method and just want to do back exercises with bare hands, it's really a bit difficult. But it’s not impossible. Once you master the following methods, stick to them, and eat a healthy diet, you will see results soon.
Method One: Kneeling Push-ups
If you want to exercise your back with bare hands at home, kneeling push-ups are an action worth trying. When it comes to kneeling push-ups, many boys may dismiss them, thinking that they are too simple and difficult to do. However, although kneeling push-ups are simple to do, they are more effective in exercising and stretching the back than ordinary push-ups or many more. Difficult push-ups work just fine. So don't underestimate it. For girls who want to exercise their backs, kneeling push-ups are also very suitable because they are not as difficult to do as ordinary push-ups.
Method 2: Lie on your back with your back between your legs
To practice back training with bare hands at home, you can also try lying on your back and holding your back. This is also a very simple action. You can lie on a slightly harder bed or a yoga mat spread on the ground. Lie on your back, bend your legs like a sit-up, put your feet on the ground, then clamp your body with your arms and put your upper arms against your body. On the ground, stand up your forearms and make them perpendicular to the ground. Try to lift your upper body off the ground. Hold for a few seconds before doing it again. This action mainly exercises the upper back and helps to increase the width of the back.
Method 3: Pull-ups
When it comes to back exercises at home with bare hands, you can also use pull-ups. This is a relatively difficult movement. Boys may not be able to do much, and girls with weak strength may not be able to do any of it. But the exercise effect on the back is very good. If there is fitness equipment in the community, you can do it on the horizontal bar. If not, you can do it on the door frame of your home.
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What is the best way to train your back muscles with bare hands
What are the best ways to train your back muscles with bare hands