Home fitness back exercises

Bent-over elastic band rowing, bent-over weighted flyes, bodyweight table rowing, prone Y-shaped extension, wall pull-down, covering the latissimus dorsi, middle and lower trapezius muscles, rhomboids, lower back and other entire back areas. Novices can practice it 3 times a week for 20 minutes each time. If you insist on it for 2 weeks, you will feel the improvement of rounded shoulders and the obvious relief of back tightness after sitting for a long time.

When I first started thinking about practicing back training at home, I followed the trend and bought a no-punch horizontal bar. I installed it on the bedroom door frame for half a month before a large piece of paint was ripped off the door frame. My mother chased me about it for several days. Later, I simply gave up on the equipment that needed to be installed and slowly figured out many zero-threshold back training methods.

Bent-over and rowing with elastic bands is the movement I usually practice most. A regular resistance elastic band that costs more than ten yuan is enough. It can be stepped on under the soles of the feet or fixed on the door handle. Sometimes I am too lazy to just step on the corners of the yoga mat and it can be used. Many people struggle with the angle of leaning over. Most trainers in the powerlifting system recommend leaning over until the trunk is nearly parallel to the ground, which can maximize the width of the latissimus dorsi muscles. Many coaches in the fitness system will recommend that novices lean over to 45 degrees, which makes it easier to find the contraction of the mid-back. It feels like it’s not easy to collapse your waist and injure your lumbar vertebrae. In fact, you don’t need to stick to the angle. Just use whichever back muscles feel strong when you practice. The core is when pulling, don’t just use your arms to pull. You should feel the shoulder blades pinching into the middle. Pull it to the lower abdomen, hold it for 1 second, and then slowly release it. I didn't find the right strength when I first started practicing. After practicing, my arms were sore for three days and my back didn't feel at all. Later, I changed it in front of the mirror for almost a week before I found the right one. I ran out of elastic bands when the epidemic was banned. I cut old jeans into long strips and twisted them into ropes, and the training effect was similar.

It doesn’t matter if you don’t even have an elastic band prepared. Just find two heavy objects of similar weight at home. A 5-liter mineral water bucket, a canvas bag full of books, or even an unopened 2-liter bottle of Coke can be used as weights, which are perfect for doing bent over weight-bearing flyes. When leaning over, bend your knees slightly, keep your back straight and don't arch it, bend your elbows slightly and don't lock them. When you open it to both sides, feel the contraction of your upper back until your arms and shoulders are flush. You don't have to fly parallel to the ground. Many training bloggers say that the higher you want to fly, the better. In fact, if a novice flies too high, it is easy for the upper trapezius muscles to compensate, causing neck pain and shoulder soreness after training, which is not worth the gain. I used to teach this movement to my friend who has been sitting at his desk writing plans all year round. I asked him to fly a little lower every time and focus on the feeling of pinching his back. After practicing for half a month, he said that the pain in his shoulders before was much better. After the practice, the Coke could be iced as a reward, which was very nice.

Many of my friends who rent a house neither want to buy equipment nor are afraid of damaging the landlord’s furniture. My first recommendation is self-weight table rowing. Find a table that is stable enough, just as high as your waist. Get under the table, grab the edge of the table with your backhand, keep your body straight, and put your heels on the ground. Pull your chest toward the table. When your chest is about to touch the table, pause for 1 second and then release it slowly. This action is particularly friendly to novices, and the feeling of exertion is particularly easy to find. There is a lot of controversy about the grip. Some people say that the forehand grip can stimulate the latissimus dorsi muscles more, while the backhand grip puts less pressure on the biceps. You can switch between two sets of forehands and two sets of backhands, whichever is more comfortable. My friend who rents a house has been practicing for almost two months. The previous problem of rounded shoulders has been significantly improved, and he looks much better wearing a T-shirt.

Many people only practice the upper part of their back training and ignore the training of the lower back. Most people who sit for a long time have weak lower backs and are prone to back pain. The most common lower back training I usually do is the prone Y-shape stretch. This movement can be done while lying on the bed, on a yoga mat or even on the sofa. Raise your arms above your head in a Y-shape. Slowly lift your upper body up and feel the contraction of the outside of your lower back and upper back. You don’t need to lift it very high. Sometimes I'm too lazy to sit down while watching a TV show, so I just lie down and watch while doing a few sets. It takes no time at all. Some people say that you can add some weight to this action, such as holding a lighter dumbbell in your hand. It's not necessary for novices. Body weight is enough to feel it. Adding too much weight can easily injure the lumbar spine.

Oh, yes, there is another little move I learned from a rehabilitation therapist, which is called wall pull-down. Stand about 30 centimeters away from the wall, put your hands above your head against the wall, with your palms facing the wall, then slowly bend your elbows and pull your arms down, feeling the contraction of the latissimus dorsi, until your elbows are flush with your shoulders, and then slowly put them back down. This move can be done even if you are fishing in the company. No one can see that you are training your back, and it is especially useful for improving rounded necks and shoulders.

In fact, having said it all, back training at home is really not that particular. You don’t have to collect a lot of professional equipment, and you don’t have to follow any fixed training plan. You can practice whatever you want today. Even if you only take 10 minutes to practice two movements at a time, it is better than buying a bunch of equipment and gathering dust in the corner. I have seen too many people buy dumbbells, horizontal bars, and yoga mats with great interest at first. In the end, the yoga mats are used to pile clothes and the dumbbells are used to press instant noodles. It is really unnecessary. Moving is more important than anything else.