Since many people nowadays have bowed heads, most people have some problems with their backs. If things go on like this, our backs will become very tense. To change this back problem, in addition to changing our bad habits, we also need to perform back training. So do you know what back muscle training exercises are available at home? Let’s go take a look below!

Action 1 : Lie prone and push up (15-20 times)

Lie prone on the mat, straighten your legs back together, keep your abdomen and thighs close to the ground, raise your arms above your head, and keep Keep your thighs and abdomen on the ground, straighten your legs and upper back upwards, move your arms upwards, pause at the top, contract your back muscles, and then slowly return to the position.

Action 2: Prone rowing (15-20 times)

Lie down on the mat, with your lower body and abdomen on the ground, and grab a towel with both hands. Lift both ends upward above your head, keep your hips and thighs close to the ground, keep your upper body straight upwards, and at the same time bend your elbows and slide your arms toward your chest. Stop at the top, contract your back muscles, and then slowly return in the opposite direction.

Action 3: Lean over and draw circles with your arms (15-20 times)

This action must first lift the upper back and control other parts Stay close to the ground. During exercise, coordinate your arms to draw circles from the top to the bottom of the body, and feel the contraction of the lower back and muscles on both sides. It is recommended to do 4-5 groups, each group completing 20-25 times of training.

Action Four : Breaststroke strokes (15-20 times)

Lie prone on the mat, with your abdomen and hips on the ground, lift your chest and legs, andExtend your arms forward. Keep your back straight, and slide your arms back to both sides of your thighs as you lift your upper body upward. Pause at the top and row your arms forward to the initial position. Pay attention to keeping your legs in the air during the movement.

Action 5: Reverse rowing (15-20 times)

Find an object with a certain height that can be grasped by both hands, such as a table, lie on your back, and let The body is under the object, the legs are bent at the knees, the feet are on the ground, and the hands are raised to grasp the edge of the object. The body is drooping, the back is straight, and the core is tightened to keep the body stable. The back force drives the arms to bend the elbows and pull the body upward to the top of the movement. Pause for a moment, contract your back muscles, and then control the speed and slowly return in the opposite direction.

Action 6: Lean over and lift up from both ends

This action and the Xiaoyan Fei form mainly rely on lifting the two ends of the body to allow the lower back muscles to Due to the strong squeezing feeling, it is recommended to do 4-5 groups of this action, with each group completing 20-25 times of training.