Having broad back muscles is the dream of many boys, but if you want to exercise your back muscles, you often have to use equipment. After all, the back muscles are relatively large, and they are not usually noticed or used. In fact, this view is not entirely correct. You can train your back muscles at home with bare hands, and you don’t even need to use the most basic dumbbells. As long as you use the right movements and stick to it, you can have the back muscles you dream of.

Action 1: Kneeling push-ups

If you want to train your back muscles with bare hands, you can use kneeling push-ups. In fact, push-ups have a certain exercise effect on your back muscles, but if the upper and lower body halves are not at the same height, the training effect on your back muscles will be better. When doing it, You can also feel the stretch of your back muscles better. Kneeling push-ups are like this. It requires the lower limbs to maintain a kneeling position, and then the upper body is like a normal push-up. If your knees are not good, be sure to wear knee pads when kneeling to avoid injury.

Action 2: Lean over and straighten your back

Leaning over and straightening the back is also a good movement. If done regularly, it can have a good exercise effect on the back muscles. At the same time, this is not a particularly intense exercise. If you do a few sets every day, the effect is still very good, and it is not particularly tiring. The specific method is to first lie prone on the yoga mat, put your hands naturally on both sides, and then use your back muscles to exert force to lift your upper body off the ground. This action can not only exercise the back muscles, but also exercise the hip muscles to make the lines look more beautiful. It's more perfect and better looking.

Action Three: Prone Rowing

Prone rowing is also an exercise with a relatively small amount of exercise, which is also beneficial to shaping the lines of the back muscles. To do this action, you also need to lie prone on the yoga mat first, and then raise your hands above your head. It is best to cross the two hands together, then separate the two hands, draw circles to both sides, and return to the sides of the body. This action not only exercises the back muscles, especially the upper muscles, but also effectively exercises the shoulder joints.

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