For men, being able to have a broad back always makes people attractive, but usually we don’t use the back muscles in particular. Except for those who specialize in physical labor, white-collar workers who work in front of computers every day, after Back muscles are actually relatively weak, so how can we exercise our back more effectively? If we don’t have time and energy to go to the gym, how should we exercise our back muscles? Let’s take a look.
Method 1: Bend over and row the boat
Bent-over rowing is an easy movement to do. If you don’t do it for too long at a time and the intensity isn’t very high, it can be used as the main movement, a warm-up movement or a stretching and relaxation movement. It has a very good stimulating effect on the back muscles. When doing this action, we need to lie prone on the ground, put the two arms above the head at first, cross the hands, and then separate the hands when exercising, draw a circle to the side of the body, and finally return to the side of the body. I wonder if this movement can be exercised By reaching the back muscles, it can also effectively move the shoulder joint.
Method 2: Lie prone and stand up
Lying down and standing up can also exercise your back muscles. This action is also relatively gentle and relatively simple to do. When doing this action, we also need to lie prone on the ground first, and then try to lift the upper body as much as possible, using the strength of the back muscles to lift the upper body off the ground, but the angle and height with the ground depend on each person's physique. Some people are not in good physical condition and cannot lift it very high at once, or their backs may feel uncomfortable. At this time, it is important not to force yourself, but to do it step by step.
Method 3: Push-ups
Push-ups can also exercise the back muscles. Although it is not as targeted as the first two movements, it still has a certain exercise effect. It is a whole-body exercise that not only exercises the back muscles, but also the arm muscles and chest muscles. If practiced for a long time, the muscle condition of the entire upper body will be greatly improved, as well as the waist and abdomen.
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