We all know that if a person insists on exercising, it will be of great help to people. How to train the back muscles? You can train the back through four training movements: push-ups, pull-ups, supine folds, and hanging leg raises. . So, how should women train their back muscles? Let’s learn how to train your back muscles together!
Push-ups
Push-ups are a very classic movement. Even people without much training experience can do one or two with bare hands. The benefits of doing push-ups at home are also obvious. It doesn’t take much space. As long as you persist, it’s no different from the gym. Therefore, among the free-hand back exercises, push-ups are highly recommended. It can not only train the back muscles, but also stimulate the abdominal muscles and arm muscles to a certain extent. It is a very comprehensive training action.
Pull-ups
If you want to practice back strength, there are many machines to choose from in the gym, which are very targeted. However, bare-hand exercise is not necessarily ineffective. For example, the pull-up movement is actually the same wherever you exercise. We just need to find a sturdy place that is suitable for gripping, such as a door frame, and then we can do pull-ups. It should be noted that if the arm strength is not enough, it is best to do some arm muscle strength training first.
Supine Tuck
Supine Tuck is an exercise that everyone will think of when it comes to back training. This exercise is also very targeted, and it strengthens the back muscles. The training is very effective, and you don’t need to prepare a lot of sports equipment. We only need to prepare a yoga mat, lie down on the yoga mat, and then make an abdominal curling posture. The posture of crunching is very common. The movements are simple. You only need to curl your body together, and put your two elbows on both sides of the body to support the body during the training process, and the direction of the elbows Use force toward the floor. The next key action is to clamp the back, and the effect of concentrated exercise will be better.
Hanging leg raise
For many people who want to strengthen their back, hanging leg raise is a good movement. Although it focuses on exercising the abdominal muscles, it It can also help us improve the strength of our latissimus dorsi muscles and effectively exercise our arms. When doing hanging leg raises, we first need to hang ourselves up, and then raise the legs so that the trunk and legs are at a right angle. If you can still lift them up, the effect will be best, and then slowly lower them and repeat the exercise.