Back training actually has a relatively obvious shaping effect on our body. Especially for people with unsightly back shapes, this training is very important. However, many back exercises need to be done with bare hands, and some exercises require equipment, but as a last resort, bare hands are needed. Then let’s take a look at what are the freehand back training plans!

Wide-gap push-ups

The action of wide-gauge push-ups is actually very useful for training the back, and this action can be completed by everyone as long as they can master standard push-ups. However, this action is based on the standard push-up with some minor changes. For example, when we originally did the standard push-up, the distance between the hands was shoulder-width apart, so when we did the wide When doing push-ups, the distance between the shoulders is too small, and the distance between the arms should be increased. This action is very useful in back training, and this training does not require any sports equipment. There is no pressure when you complete it, and you can use your free time to exercise.

Lying on your back

Try lying on your back and clamping your back, which can exercise the upper part of our back very well. It is also useful for shaping the overall back. In addition, for this exercise, we must first prepare a shop, lie on our back on it, and then make an abdominal crunch. Next, after completing the abdominal crunch, we must Place your elbows at your sides and perform an exercise that supports the floor. After supporting the floor, you need to push your elbows toward the floor. At the same time, your back must be pinched inward. The upper part of the back may leave some ground, but the feet still cannot use the force.

Support your back upward

For this exercise, you must first prepare a yoga mat before you can perform the exercise. We must first lie flat on it. After relaxing the body, put your elbows on both sides of the body. The reason for placing them on both sides of the body Yes, we need to clamp our bodies tighter,Only in this way can the balance of the body be fixed, so that one will not twist during the exercise and affect the effect of the exercise. After completing these steps, you should use the contact between your toes and the floor to let the body exert force. In this process, the body and the ground will have an arc shape. In this case, we must also hold on. You must allow yourself to hold on to this action for about 30 seconds before the action is completed. You must also hold on for about 30 seconds during the action. If the time is not reached, the effect will not be very good. Let yourself With your head and back close to the floor, do about three sets a day.

The above are the three types of exercises that we are talking about that can be used for freehand exercise. Back movements. In fact, there are many movements for exercising the back. If you can try each type, you can also find which one is most suitable for you.

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