There are actually many ways to train back muscles. Among the training methods, some methods are free-hand training, and some methods are equipment training. I believe some people still know what movements girls can do to train their back with bare hands. So, what are the movements for girls to do back exercises with bare hands? Let’s take a look at what the action is.

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.

Raise your arms and stretch

This action is done in a kneeling position. At first, we kneel on the ground to keep our upper body straight and our buttocks to sit on our legs. At this time we grab the weight with both hands, one in each hand. At this time, we open our arms back, starting from our chest and extending back. We can feel that while our chest is expanding, our back is tightening back. Keep repeating this action and insist on completing a set of 30. You can perform multiple sets of actions a day.

Kneeling push-ups

When it comes to doing push-ups, many girls will have a headache. After all, girls and boys are different. Their chest muscles and arm strength are inherently deficient. Doing push-ups can feel tiring even if you can do them, but kneeling push-ups are different. It requires two legs to kneel on the ground, with only the upper body in a push-up position. This will be much easier for girls. The most important thing is that it can stretch the back muscles well and improve the physical defects and deficiencies. It is a good movement for back training.

Plank support

Plank support can exercise our whole body muscles.It is a relatively powerful movement, and it is also relatively balanced for training our whole body strength. We start by touching the ground with our elbows and toes, keeping our body parallel to the ground. Note that our buttocks and waist and back should not be bumpy or convex at this time. We should keep our body forming a straight line, and then keep this action for about 1 minute. Multiple sets of movement training can be performed every day.

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