Novices should practice chest training, and veterans should practice back training. This is a saying that many people who like fitness have heard. Of course, everyone hopes that they can have a strong back, look taller, increase their strength, and become healthier. Although girls are a little worse, they don't want to have big muscles, but they are appropriate. Exercising the back muscles also helps to shape the back lines. So it doesn’t hurt for both men and women to know how to train their back muscles. Below I will introduce to you some freehand movements for back muscle training.

Action 1: Kneeling push-ups

If you want to train your back muscles, kneeling push-ups are a good choice. This action is suitable for both men and women. For boys, they feel that kneeling push-ups are too easy, so they can increase the training intensity and do more every day. For girls, they cannot do normal push-ups, but there is still no problem with kneeling push-ups. In addition to being convenient and easy to do, kneeling push-ups also have the advantage that they can fully exercise the back muscles and give the back a clear feeling of stretch. If you stick to it, it will be very beneficial to shaping the back lines.

Action 2: Lying on your back and holding your back

Lying on your back and holding your back is not as easy as kneeling push-ups. This still requires a certain amount of strength. If you don’t have enough strength, you may not be able to do it at the beginning, so novices are better off taking it step by step. The specific method of lying on your back and holding your back is to lie on your back on the ground, put your legs together, and straighten your muscles. Then bend your two arms to clamp your sides, with your big arms on the ground, and your forearms raised at a right angle, with your elbows as the Pivot and try to lift your upper body off the ground. It doesn’t have to be too high, just as long as it can be lifted.

Action 3: Pull-ups

Pull-ups are also a classic movement for training back muscles with bare hands. Everyone knows that if your back strength is insufficient, you cannot do pull-ups. So this can be regarded as an advanced movement. If you don’t have any basic knowledge, it’s better not to try it easily. Generally speaking, pull-ups require a horizontal bar. If you don’t have a horizontal bar, you can use a door frame.

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What is the best way to train your back muscles with bare hands
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