Because there are so many office workers nowadays, because they have many things to do, there are not many conditions and opportunities to go to the gym. So many people think that if they can get training at home, that will definitely be the best. . Let’s take a look at 3 of the most effective freehand back exercises at home.

Plank support

If you want to train your back muscles, generally everyone 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 Training 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.

Push-ups

Push-ups are also a very effective exercise for exercising our back muscles. First of all, we need to be ready. When we start to exercise, our arms can choose narrow or wide, or standard All are ok, the standard is based on our shoulder distance. When doing this action, we need to be able to persist and the action must be in place. Generally, a group of more than 30 actions needs to be completed at one time.

Pull-ups

Pull-ups are also a very effective movement for us to exercise our back muscles, but the movement is somewhat difficult. If we are at home, we can choose the door frame to complete it, but Be safe. First we need to grab the door frame, hold our hands tightly, so that our body can leave the ground, and lift our head upwards, the higher the better, it is best to exceed the door frame. One movement requires us to complete at least 15 pull-ups, which is somewhat difficult.

The above is about how to practice back training at home. In this way, even at home, we can quickly and effectively manage our body shape and make our body shape become better and better. Okay, but you must pay attention to being able to stick to it for a long time.