In the training movements, the training effect of each movement is very good, and the training position of each method is different. At the same time, during training, you can choose the method according to your needs. What are the free-hand back training movements for girls? I believe someone still knows. So, what are the three best freehand back exercises for girls? Let’s find out together below.
Plank support
If you want to train your back muscles, generally you will choose to use fitness equipment in the gym, so that the effect of exercise will be more obvious, but if conditions are limited, then we can actually choose to train at home. Plank support is an effective movement, and we only need a yoga mat to do it at home. First, we need to lie down on the yoga mat, let our elbows and feet touch the ground at four points, and support our body to do plank support. This action can effectively open our back. Hold the general movements for more than 30 seconds.
Push-ups
Push-ups are also a very effective exercise for exercising our back muscles. First of all, we need to be prepared. When we start to exercise, our arms can choose a narrow or wide stance, or standard. This standard is based on the distance between our shoulders. When doing this action, we need to be able to persist and the action must be in place. Generally, a group of more than 30 actions needs to be completed at one time.
Pull-ups
Pull-ups are also a very effective movement for us to exercise our back muscles, but the movement is somewhat difficult. If we are at home, we can choose a door frame to complete it, but we must pay attention to safety. First we need to grab the door frame, hold our hands tightly, so that our body can leave the ground, and lift our head upwards, the higher the better, it is best to exceed the door frame. One movement requires us to complete at least 15 pull-ups, which is somewhat difficult.
Editor’s recommendation:
What are the best ways to train your back muscles with bare hands
How to best and correctly train back muscles at home
Flat bench press standard movementDetailed explanation of the essentials