How to train back? There are some movements, and among these movements, some have good effects, and some have average effects. Of course, each movement has a good effect. As for what back training exercises are, I believe some people still know what they are. So, what are the ten best back training exercises? There's always something you don't know. Let’s find out together below.
1. 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.
2. Lying on your back
This action can help stimulate the upper part of our back, but you need to prepare a yoga mat first, then lie on the yoga mat and assume an abdominal curling posture, and then put your hands on both sides of your body to support the floor. At this time The elbows should exert force toward the ground, and the back should also be pinched inward, so that after the upper part of the back leaves the ground, the feet will not borrow any 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.
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. Breaststroke stroke
Breaststroke arm stroke is more interesting. At first, our bodies lie on the yoga mat, allowing our bodies to 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.
5. Lying prone, standing up and turning
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 turn their back left and right, and the impact must be as wide as possible, and the movement must be Do it a little slower and keep your head in a normal position. Do not raise your head or turn your head, otherwise it will put pressure on the cervical spine.
6. Back support
First, 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.
7. Push-ups
The simplest free-hand exercise for the back is push-ups. 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
First, we lie down on the yoga mat, let our body relax, open our legs as wide as our shoulders, and stretch our arms upward 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. The body slides backward
The exercise is completely used to train the back. First, the body lies on the ground, and then makes a push-up position. Next, fully extend your arms. When stretching, do not lift your body upwards.Let's slide the body back. During the process of sliding the body back, although the arms are said to be promoted, the body can still press as much as possible on the ground. In this case, our feet actually play the role of 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.
10. 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.
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