Whether it is a boy or a girl, having a good-looking back line is a sign of a good figure. It is best for a boy's back to be wider, fuller, and with some muscles. Although it does not need to be too big, a girl's back is also good. It must be concave and convex to be more attractive. In fact, if you want to achieve such results, you only need to exercise with bare hands. You don't have to go to the gym as some people think. So how should we practice back lines with bare hands?
Method 1: Plank support
Although plank support is a static movement, it is very helpful for exercising the back lines. Although the plank is just supported on the ground with two elbows, the whole body must be straightened and the muscles must be kept tense to ensure that the whole body is off the ground and the body does not collapse. This is a relatively standard plank support. During this process, the back naturally exerts force, and many muscles in the back can be used, so if you want to develop a back line, it is very beneficial to do plank support.
Method 2: Lie on your back with your back between your legs
Lying on your back and holding your back is also a specialized back training method. It is also very simple to make and can be done at home. First, it requires lying on the yoga mat in a supine position, and then using both elbows to exert force. During the exercise, the upper arms should be kept parallel to the ground. The forearms should be raised up and perpendicular to the ground. Contract the back muscles and try to lift the upper body off the ground. It is actually not difficult for most people to do this. Just lift it up, you don’t need to lift it too high, and you don’t have to do much.
Method Three: Kneeling Push-ups
It is also a good practice to practice back line with bare hands and kneeling push-ups. This action is especially suitable for female friends who find it difficult to complete a standard push-up. In terms of difficulty, it is smaller than normal push-ups. In terms of the training effect on the back muscles, it is better than normal push-ups. The specific method is to kneel on the ground first, put your upper body into a push-up position, and then start doing it. Can.
Editor’s recommendation:
What are the best ways to train your back muscles with bare hands
How to be a disciple at homeHand training of latissimus dorsi is best