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9 effective recitation exercises

by GuoxinWei on March 18, 2021


  Many people focus on training the muscles of the arms, chest, buttocks and legs in the gym, but often ignore the back, which also has an important visual impact on the size of the body.

  Because we can't see the back in the mirror, we usually ignore this muscle, but a strong back can bring very beautiful lines and contours to create an ideal figure.

  Not only that, in addition to the likable backline, think about how many young people suffer from cervical spondylosis because of prolonged sitting!

  Strong back muscles are also necessary for maintaining health and correct posture. For people who want to exercise other upper limb muscles, a solid and strong back can provide an ideal foundation for compound weightlifting.

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  In today's article, we have compiled a series of the most effective exercises to help you achieve the V shape. More importantly, the house is not important. These actions can be done in your own home.

  Last home exercise

  Resistance belt rowing boat

  Place the resistance band horizontally on the floor, step on your feet, and stand as wide as your shoulders. Pick up the ends of the resistance band and stand up straight.

  Relax your knees, lean forward from your hips, and lean forward 90 to 45 degrees as a starting position.

  Tighten the shoulder blades, open the chest, then pull the elbows back toward the torso, and contract hard at the top. Slowly return to the starting position to complete the action.

  Three to four sets, 15 to 20 reps in each set, depending on the strength of the resistance zone.

  This kind of movement exercises the back at home with the least equipment, and can exercise the latissimus dorsi and rhomboid muscles well. You can also try to put your hands before the rotation, rotate your back, or stay neutral. The greater the distance between the feet and the stronger the resistance band, the more difficult it is to exercise.


  Get down and straighten your arm in front of you. Grab the ends of the T-shirt or towel and pull it apart, as if you were about to tear it off.

  Tighten the hips and shoulder blades, and clamp the shoulder blades. The chin and chest should be a few inches above the ground.

  Keeping tension, slowly pull the T-shirt or towel to your chest, then return to the stretched position to complete the action.

  3~4 times per group, 12~15 times.

  In the gym, back extension is another option for back pull-down equipment. The goal is to exercise the outer part of the latissimus dorsi during contraction and the inner part of the latissimus dorsi during extension. It is important to maintain a constant state of tension so that you can effectively exercise the muscles in the corresponding part.

  The traitor rowed a boat

  Prepare for push-ups, but place your feet on an elevated platform (such as a sofa or chair).

  Support the core, keep the body straight, and pull one hand continuously to the body once. Tighten at the top.

  Press your arm back and repeat on the other side.

  Each group was repeated 15 times and divided into 3 groups.

  This rowing action is a whole-body exercise. It can not only exercise the lower part of the latissimus dorsi, but also exercise the shoulders, chest, triceps and core muscles. Increase the number of repetitions and slowly increase the difficulty of the exercise.

  Superman Rowing

  Lie down and hold the ends of the resistance band with both hands. Before straightening, the arm is locked in a V shape to maintain tension. The hands should be wider than shoulder width.

  With your head and chest a few inches away from the ground, straighten your legs, tighten your hips, and place them on the floor.

  Clamp the shoulder blades and pull the resistance band to the back of the neck. Try to tighten and then stretch.

  3~4 times per group, 15~20 times.

  Resistance bands may make it harder for you to do at first, but you can exercise your muscles effectively, combine it with W rowing and back stretching, and exercise your back very effectively.

  Surface tension of resistance zone

  Wrap the resistance band around the tree (or similar object) that is parallel to the head position. Hold the end of the resistance band with both hands, and then move back until the belt is tightened and your arms extend.

  The height of the elbow joint is the same as the height of the face. Open the chest and squeeze the shoulder blades. Pull the shoulder straps to the sides of your chin while maintaining the height of your elbows.

  Slowly extend your arm back to its starting position to complete the movement.

  Three sets of 20 repetitions.

  This action is useful for the upper back area (including the posterior deltoid and oblique muscles). Keep the core tight and control the entire movement in order to truly maximize its effect.

  Home exercise for lower back


  Lie on your back with your arms extended forward, about shoulder width apart. Straighten your legs, straighten your instep, and keep behind you in the same way, with your shoulders as wide as the ground.

  Tighten your hips, shrink your shoulders, and lift your legs and hands off the floor. Relax and let them return to the starting position.

  Three sets of 25 repetitions.

  This exercise exercises the upper and middle back, including spinal stabilizers. Superman is also a very effective core sport. You can try to add more repetitions, or you can stay still and time like a tablet, so to speak, unleash your creativity!

  Pull hard

  Find a suitable bag. A backpack or suitcase will do.

  Keep your feet shoulder-width apart, bend your legs and hips, and hold the bag tightly. Make sure your back is straight to avoid injury.

  Tighten your hips, stand up and lift the bag. You should pay attention to using the strength of your legs to control your movements, not your back.

  Carefully place the bag on the floor to complete the action.

  Complete 6 sets, 15-20 times in each set, depending on the bag weight.

  This action is a deformation of the traditional deadlift, which is very convenient to exercise at home. It can exercise all major parts of the body, including the back, core and leg muscles. You can put things in bags to increase weight.


  Tighten the abdomen, maintain the tension of the whole body, and retract the elbows to the hip position. Open your chest, bend your middle back, and lift it to the ground.

  At the hip joint position, the arm is forced to the limit and then back to the starting position

  Perform three sets of 20 to 30 second repetitions.

  This home exercise is a large-scale exercise that can strengthen the core and lower back. It can be combined with back stretching to effectively exercise the upper and lower back.

  Hip bridge

  Lie on your back with your knees bent, your feet flat on the ground, your arms at your sides, and your palms on the floor for support.

  Keep your back straight, push your heels forward, and your hips off the ground. Tighten your hips upwards.

  Slowly return to the starting position.

  Complete 4 sets, 8 reps for each set.

  The hip bridge is effectively moved to the lower back by its own weight. Using only one leg at a time will increase the difficulty. Try to contract your hips to make the most of your muscles.

  The home exercises we introduced above allow you to create a perfect back without going to the gym. You can exercise all parts of your back in a variety of sports. Knowing the basic form of movement, you can be creative and practice with equipment that we don't usually think of.

  In addition, when exercising at home, as we said before, most people ignore back training, so it is best to add more variants to create a good back line.