What are the Benefits of Back Training? A Set of Back Exercises to Improve Posture and Appearance
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About back training, fitness enthusiasts should not ignore it!The back muscles are our second largest muscle group, and a strong back directly determines the shape and dimension of our upper body.
Long-term lack of exercise and sedentary office workers are prone to a chest-out, hunchback bad posture, which greatly affects the image. If left unchecked, the back muscles will gradually atrophy and fat will accumulate, resulting in a bulky, hunched appearance, which is unattractive.
What are the benefits of training your back?Strengthening the back muscles can reinforce the back muscles, suppress fat growth, improve back lines, allowing women to have a beautiful curve and men to have thick latissimus dorsi, shaping a straight and tall body image.
Today, fitness editor brings you a 5-minute back training plan.This set of back training requires no equipment and is suitable for home training. Because there are no gym conditions at home. However, as long as we persevere, we can still train beautiful back lines.
A single workout takes only 5 minutes, with a total of 5 exercises, let your back muscles feel the stimulation and receive effective training.
The first exercise is Superman's
Although you might say this exercise is simple. But simple exercises contain sufficient stimulation for our back muscles. We open our hands and feet, and slightly open our feet, then lift our hands and feet together, feel our back muscles contract, and feel the contraction of our back muscles. We cannot do this quickly, because we want the feeling of back muscle contraction, stop for 1-2s at the peak, if we do it too fast, it's using our body's momentum. The purpose of this exercise is to make our back muscles flush, to ensure that the training effect, we cannot do it so fast.
The second exercise is Superman Fly
This exercise requires the same foot movement as the previous one, but the hand movement is slightly different. This time we require opening both arms, rising up.
Maintaining contact with the abdomen and thighs with the yoga mat, and then rising slightly after the arms are opened to the sides, forming a T-shape, when counting twice, then lift the arms while holding them at the peak. You can feel that this exercise stimulates the posterior of the deltoid muscle, and when holding our arms at the peak, we will feel the squeeze of our back muscles.
The third exercise is Frog Arm Stroke
This is based on the second exercise, adding a backward stroke action. You can imagine yourself during the frog swimming, the only difference is that we need to raise our arms and then stroke them back. These exercises cannot pursue speed, we pursue the feeling of muscle contraction, feel the power of the back muscles.
The fourth exercise is W-stretch bending over
This exercise trains our latissimus dorsi. You can imagine yourself lying down to do pull-ups, our big arm and small arm are at a 90-degree angle, then slightly raise our body, then move our elbows back to squeeze the shoulder blades.
The last exercise is Morning Stretch
As the name suggests, this action is like your servant seeing you and saying good morning. Our upper body and lower body are at an angle close to 90 degrees, and we lift the raised angle is about 30 degrees. When doing this, make sure your attention is always focused on the contraction of your lower back muscles.
If you are a beginner in back training, this set of 5 exercises, each exercise trains for 1 minute, which is enough.
If you have some experience as a veteran, you can increase more 5-minute trainings according to your level.
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