This article will show 8 back stretching and strengthening exercises you can train at home that are targeted and effective, so learn them if you want a perfect back!
- Prone Rowing 1
1 set of 15-20 repetitions, waist and back straight, hold the dumbbells with palms facing each other, and tighten the back muscles for 1-2s after lifting the dumbbells.
- Prone Rowing 2
1 group 15-20 times, with the last group is different, using the palm forward holding dumbbells
- “Superman” rowing style
One set of 15-20 reps, again tighten the back muscles and hold for 1-2s.
- Prone Jerk
1 group of 10-12 times, the amplitude should not be too large, the waist has a sense of power can be, to avoid giving too much pressure on the lumbar spine.
- Half push-ups
A group of 10-15 times, stretch the rectus abdominis muscle while tightening the back muscles
- Prone back bird
A set of 15-20 times, exercise shoulder external rotators, action process waist and back straight, do not shrug your shoulders!
- Single arm dumbbell rowing
A set of 10-20 times, the benefits of a single arm is to be able to clearly feel the back of the force, to carry out the action, do not happen to turn the body
- Back Stretch 60s
Keep breathing quickly, do not hold your breath
Note: each action for 1-2 groups, each group interval 30s, this time if the back training, this program is recommended to do once a day in the morning and evening.