In training, it is divided into body-weight training and equipment training. Of course, the training effects of body-weight training and equipment training are very good, but many people do not know what body-weight back training movements are. Of course, some people still know it. So, what are the bodyweight back training exercises? Let’s find out together!

1. Kneeling push-ups

With your legs in a kneeling position, try to maintain a 90-degree angle between your thighs, and then lean down. At the beginning of the action, we also use our arms to start doing push-ups, but we can feel the tension in our buttocks and back more obviously. This action has a more obvious effect on training the back and buttocks, but the effect on training the legs is not good. More than 30 need to be completed at one time.

2. Pull-ups

Grasp the horizontal bar with both hands, the distance between the arms is about the same as the distance between our shoulders, so that our two arms can be parallel, which saves effort. At the beginning of the movement, we bend our elbows and use our back to exert force so that our body can go up. The higher the better, at least our head can leave the single bar. Until we reach the limit, let the body relax and start the action again. We can start with 10 as the target at a time and then increase it.

3. Lying on your back

You need to prepare a yoga mat first, then lie on the yoga mat and assume a crunching posture, then put your hands on both sides of the body to support the floor. At this time, the elbows are exerted towards the ground, and the back should also be pinched inward. Move so that after the upper part of our back leaves the ground, our feet will not use force. If we train with bare hands, the key point of our training is actually the peak contraction, so we need to extend this time.

4. Lying prone, standing up and turning

First lie prone on the mat, then hang the area above your chest in the air, then place your hands on the back of your head. Then you can turn your back left and right, and you must hit it to the maximum extent, and your movements must be slightly slower. , the head should also be kept in a normal state. Do not raise your head or turn your head, otherwise it will put pressure on the cervical spine.

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