There are some training methods for back training. Among the training methods, there are also freehand and equipment, and each method is different. I believe many people don’t know the benefits of doing back training exercises with bare hands. So, what are the ten best freehand back exercises? How many do you know? Let’s take a look below.

1. Breaststroke arm stroke

The breaststroke arm stroke is more interesting. At the beginning we Lie down on the yoga mat and let your body relax naturally. When our movement starts, our legs are slightly raised, and at the same time, our back is slightly raised upwards, and our arms are stretched straight up on both sides of our heads. Then we can rock our bodies from side to side as if doing breaststroke. arms to complete the breaststroke arm stroke. This action can effectively stretch the back during the arm stroke. Generally, one group lasts for about 1 minute, and multiple groups can be performed a day.

2. Kneeling push-ups

Kneeling push-ups can exercise our back muscles more effectively than ordinary push-ups. At the beginning, our legs are in a kneeling position, try to keep 90 degrees between the upper and lower legs, and then lean down. At the beginning of the action, we also use our arms to start doing push-ups, but we can feel the tension in our buttocks and back more obviously. This action has a more obvious effect on training the back and buttocks, but the effect on training the legs is not good. More than 30 need to be completed at one time.

3. Pull-ups

Doing standard pull-ups is also a very effective exercise for exercising our back muscles. At the beginning, we need to grasp the horizontal bar with both hands, and the distance between the arms is about the same as the distance between our shoulders, so that our two arms can be parallel and save more effort. At the beginning of the movement, we bend our elbows and use our back to exert force so that our body can go up. The higher the better, at least our head can leave the single bar. Until we reach the limit, let the body relax and start the action again. We can start with 10 as the target at a time and then increase it.

4. Lying on your back and holding your back

This action can help stimulate the upper part of our back, but you need to prepare a yoga mat first, and then lie on the yoga mat first. Make an abdominal curling position, and then put your hands on both sides of your body to support the floor. At this time, your elbows are exerting force toward the ground, and your back also needs to be pinched inward, so that our upper halfAfter part of the back is off the ground, the feet will not use force. If we train with bare hands, the key point of our training is actually the peak contraction, so we need to extend this time.

5. Prone, Stand Up and Turn

This action requires everyone to lie prone on the mat and then hang the area above their chest in the air, then place their hands on the back of the head, and then You can turn your back left and right, and hit it to the maximum extent. You should also move slightly slower, and keep your head in a normal state. Do not raise your head or turn your head, otherwise it will put pressure on the cervical spine.

6. Body sliding backwards

This exercise is completely used to train the back. First, lie on the ground and then make a push-up position. Next, fully extend your arms. When stretching, instead of lifting your body up, you slide your body back. During the process of sliding your body back, although your arms are said to be promoted, your body can still Try to press as hard as possible on the ground. In this case, our feet actually act like wheels. Generally speaking, when our body performs this action, it is like rolling the body with an abdominal wheel. You should be able to understand what it means when you hear this. In addition, our back should be kept straight, and the body should be basically The upper body should be kept parallel to the ground, but the movement should also be slower, otherwise, it will strain the shoulder joint and it will be bad.

7. Push-ups

The simplest free-hand exercise for the back is the push-up. This action is also an action we often come into contact with in our daily lives. First, we lean over and let our arms and toes support our body. At this time, our body's position is a certain distance from the ground. Then we bend our elbows to lower our body closer to the ground, and repeat. This up and down movement should be completed at least in one group of 30, and multiple groups of movements can be performed in one day.

8. Lean over and straighten your back

At the beginning, we lie down on the yoga mat, let our body relax, open our legs as wide as our shoulders, and stretch our arms upward. Up along our heads. After we are ready, we can start the action. We use the strength of our lower back to lift our upper body off the ground, which is to do a back straightening exercise. Then we relax downward, adjust our breathing and start the action again. A group of more than 30 movements needs to be completed at one time, and multiple groups can be performed a day.

0. Back support

First of all, we need to lie on our back on the yoga mat, bend our arms at the elbow, and make the angle between the arm and our torso about 45 degrees. After the preparations are done and we adjust our breathing, we use our back to exert force so that our back can leave the ground. At this time, we need to rely on our elbows for support, and we must pay attention to stopping still during this process. You need to keep breathing naturally so that you can continue to complete more movements.

10. Plank

Think it throughTo develop back muscles, generally people will choose to use fitness equipment in the gym, so that the effect of exercise will be more obvious, but if conditions are limited, 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.

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