The equipment in the gym is relatively comprehensive, so many people like to go to the gym to exercise, thinking that this way they can exercise more comprehensively. In fact, we can also exercise at home. The back is a difficult part to exercise, so do you know what exercises you can do to do back exercises at home? Let’s go take a look below!
1. Make a reverse snow angel.
This exercise requires extending your arms outward, just like when you were a child playing in the snow. Swing the arms up and down from the top of the head to the sides of the hips to the maximum range, like an angel waving its wings, fully activating the trapezius, latissimus dorsi, rhomboids and erector spinae muscles. Keep your torso and arms off the floor and pull your shoulders back. Once you've mastered this move, try holding a can in your hand to increase resistance.
Action essentials:
Lie face down on the ground or exercise mat. Place your hands at your sides, palms facing down. Move your shoulders and slowly lift your arms up until they are over your head and your thumbs touch each other. Slowly return the arms on both sides to the starting position. Keep your arms straight and elbows locked throughout. Do a total of 3 sets of 5 reps each. Rest for 30 to 60 seconds after each set. Beginners may not be able to swing their arms to the full range yet, so they can start by raising them to shoulder level. As your strength gradually increases, you can lift it over your head.
2. Make a hip hinge.
It is also called the "Good Morning Pose&rdq"uo;, is a simple movement of bending forward from the hips. The movements are simple and require no equipment to exercise the erector spinae, gluteal muscles, hamstrings and hips.
Action essentials:
Stand up straight with your feet slightly wider than shoulder-width apart. Place your hands on your hips. Pull your shoulders back slightly to tighten your back muscles. Slowly bend forward. Keep your shoulders and hips in a straight line. Bend forward until you are parallel to the floor, then slowly stand up. Move slowly and keep your abdominal muscles contracted. Do 1 set first to make sure your back can handle the exercise. Then slowly increase to 3 sets of 10 to 15 reps. Rest for 30 to 60 seconds after each set.
You can also do this exercise while seated. Sit upright in a chair with your feet directly under your knees and flat on the floor. Place your hands on your hips. Pull your shoulders back slightly to contract the muscles, then bend forward to 45 degrees. When doing this exercise, be careful not to round your back. Otherwise, the back muscles cannot be truly exercised and the spine may be injured.
3. Do a superman takeoff or get up from both ends while lying on your stomach.
This exercise is very effective for training the erector spinae, gluteus, and trapezius muscles. No equipment is required, just enough space to lie prone on the floor. By imitating Superman's take-off action, you can isolate your core muscles and give them a good workout.
Action essentials:
Lie face down with your hands stretched forward and your legs straight back. Palms and insteps face down. Lift your arms and legs off the ground. Keep your torso close to the ground and keep your arms and legs straight. Imagine Superman stretching his arms and legs while flying. Maintain this position for 15 to 30 seconds, then slowly return your hands and feet to the ground. Do 3 sets, resting for 30 to 60 seconds after each set.
If you want to exercise deeper muscles, you can do the Aquaman action, alternately raising and lowering the opposite limbs, such as the left and right feet, hold for 15 to 30 seconds each time, and then repeat on the other side. Beginners can try to hold the Superman takeoff action for 5 seconds, and then slowly increase it to 15 to 30 seconds.