I don t have equipment at home, how to practice my back muscles

Five movements without equipment for back training at home, simple and efficient.

One-arm dumbbells. 1. One-arm dumbbell rowing: Being able to separate the latissimus dorsi muscles on both sides is a good opportunity to compensate for exercisers who complain about back asymmetry.

2. Barbell bent row: It is the most common and most popular latissimus dorsi muscle building training.

3. T-bar bent row: similar to one of the barbell bent rowing movements.

4. Seated rowing: It can exercise the entire back muscles, and can assist in the exercise of arm and shoulder muscles.

5. Leg bending deadlift: Among the exercises to improve waist strength, deadlift is undoubtedly the most effective action. Comprehensive exercises for the lower back, waist, and buttocks.

Pull-ups, where there are dumbbells are easy to do: dumbbells leaning over rows, one-arm rows, etc.

Back muscles and arm strength, if you are a boy, then you can use a spring tensioner to strengthen the arm muscles, the back muscles can be as follows:

Pull-ups Palms forward, raise your hands and grasp the bar, your hands are shoulder-width apart, and your body naturally droops. Then push your head over the bar and slowly lower it.

Lift a weight with one arm Grab a dumbbell with your right hand and place your left knee on the bench. The right hand naturally hangs down and straightens, using the muscular strength of the upper back to pull the dumbbell to the waist. Rest for a moment, then slowly lower the dumbbells.

Bend over and lift the weight Grab a barbell with your palms back, your hands slightly wider than shoulder-width apart. Push your hips back and lean your upper body forward so that your upper body is almost parallel to the ground. Then pull the barbell towards the chest cavity position, rest for a moment, and then lower the barbell.

Scapular contraction This is a small movement. Grab the cable on the low pulley and sit on a bench or floor with your arms naturally stretched forward and your arms shoulder-width apart. Without bending your elbows, push your shoulder blades back as far back as possible. When you reach the extreme, you return to your original position.

Paddle with your hands together Sit on a bench or on the floor and hold your hands together on the low pulley cable, palms facing each other. Then firmly pull the cable up to your waist and slowly straighten your arms to return to the starting position. As you do, gaze forward to help you keep your back straight.

Precautions. At the beginning or end of each workout, perform movement 5 and movement 6, and do 2 sets of 10-15 reps for each movement. Just complete the plan 1-3 times a week. The rest of the actions can be done in order.

If it's a girl, it's also about exercising the muscle strength of the arms and back strength, but you can't use the training method of boys, which will become a scary muscular woman, and the following methods of exercising back strength are introduced:

a) Lie flat on the floor with your abdomen pressed against the ground. Cross your hands behind your head and gently lift your head so that your chest is off the ground. Be careful not to push too hard. Then fall back, to control the speed, repeat this movement 2 sets of 15 times.

b) Stand with your legs apart and your knees bent. Lean forward with your chest, but keep your back straight at all times. Hold the dumbbells in both hands and lift them horizontally to the sides, feeling the muscles in your back strain. Repeat this movement 2 sets of 20 times.

3) This movement exercises the muscles in your upper back. Spread your legs shoulder-width apart and bend your knees. Lean forward with your chest, press your left hand on your knee, hold the dumbbell in your right hand and stretch it as long as possible to your toes, then use the strength of your back to pull back to your hips, taking care not to bend your arms.

Keep the speed under control. Repeat 2 sets 15 times.

4) Lie flat on the ground with your legs apart and your knees bent. Then use the strength of your arms and feet to prop up your body with your back, hips, and thighs in a straight line off the ground. Hold this position, straightening your calves up and back down. During the movement, pay attention to the tension of the back muscles.

The above movements are basically exercises that do not require dumbbells, and it is important to persevere, and if you don't stick to it, there will be no effect at all.

Without equipment, how to practice back with an elastic band at home?