How to train the back, there are many training movements. At the same time, among the back training movements, some training movements are freehand training, and some training movements are equipment training. As for the freehand back training movement plan, some people still know the training movement plan. So, what is the freehand back training action plan? Let’s find out together below!
Monday: Wide push-ups
On Monday, everyone can do a relatively simple exercise first. Push-ups should be an exercise that everyone knows. When doing this exercise, everyone often does it wrong. And today we are going to do it wrong. What you are doing is a wide-gauge push-up, that is to say, on the premise that the standard push-ups are correct, the arm width of the push-ups is changed to a larger one. When we do push-ups, the distance between our hands should be shoulder-width apart. When doing this exercise, the distance between our hands should be wider than our shoulders, so that it can be more effective on the back muscles. .
Wednesday: Pull-ups with wide shoulder distance
After a more basic exercise on Monday, we can do wide-shoulder pull-ups on Wednesday. Wide-shoulder pull-ups are an effective training method for shaping the back. It is also a body-weight training method that is different from other equipment training items. Training can effectively train the teres major and latissimus dorsi muscles, which has a profound impact on improving muscle strength and can also develop muscle endurance and durability. Pull-ups are a great test for back muscle training. Therefore, during the training process, try your best to perform them as much as possible. Each group must be able to reach the limit, so every training should increase the number of times as much as possible on the original basis. Improve in training
Friday: Back support movement
On Friday, if we want to exercise our backs, we need to do upward support movements. First, lie flat on the yoga mat, relax your body, support your elbows on both sides of your body, and clamp them tightly with your body. , try to let the toes touch the floor, and exert force from the body. After the body leaves the ground, it becomes an arc shape. At this time, we need to persist in this action, andKeep your back and head close to the floor and perform three sets of 30 seconds each.
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