It is not very easy to develop a good-looking back line. There is a saying that goes like this: Beginners should train their chest and veterans should train their back. If you don’t have a certain physical foundation and experience, you can’t train your back It’s really hard to practice well. But this cannot be generalized. In fact, as long as you persevere and adopt the correct method, you don’t have to go to the gym. You can also practice good back lines at home without relying on equipment. Let’s take a look at the methods below. suitable.
Method One: Kneeling Push-ups
If you want to develop your back lines with bare hands, it is very appropriate to choose kneeling push-ups. First of all, kneeling push-ups are not difficult to do. It is much easier to do than ordinary push-ups. Even if the arm and chest muscles are not strong enough, it is basically not difficult to do kneeling push-ups. This action is also more suitable for female friends with lower strength, because the kneeling push-ups mainly stretch and shape the back exercise, and the effect on muscle growth is not very obvious, but if you do it for a long time, the muscle lines on the back will look better. .
Method 2: Lie on your back with your back between your legs
The supine push-up is a slightly difficult movement because it requires a lot of muscle strength, and you will easily feel tired if you do it more. The specific method is to lie on your back on the yoga mat, lower your body like doing sit-ups, bend your knees, put your feet together, flat on the ground, bend your arms at ninety degrees, keep your upper arms close to the ground, parallel to the ground, small Stand up your arms and keep them perpendicular to the ground. Pay attention to the arms clamping the sides of your body. Then use your elbows as the point of strength, exert force on your back, and try to lift your upper body off the ground.
Method Three: Prone Rowing
Prone rowing can also exercise your back lines without using any equipment. Its exercise intensity is not very high, and it mainly exercises muscle endurance and flexibility. The specific method is to lie prone on the yoga mat, raise your arms above your head, hold your palms together, and then return to the original position through the sides of your body.
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