- Standing back muscle training
Step 1: Stand in a standing position with your feet shoulder-width apart.
Step 2: Lean forward 120 degrees, bend your knees slightly, and place your weight between your legs.
Step 3: Lift your arms naturally, cross them in front of your chest, and slide your arms over your back in a rowing motion.
Note: Do three sets of the above actions, each set of 12 times, with a 30-second interval between each set to relax.
Look forward with your back parallel to your head. The knees must be slightly bent to avoid damaging the knee joints.
- Standing back muscle training
Step 1: Stand with your feet shoulder-width apart. Hold dumbbells in both hands, arms hanging down naturally.
Step 2: The body is parallel to the ground at a 90-degree angle, the knees are slightly bent, the back is naturally parallel to the head, and the face is straight ahead.
Step 3: Lift the small dumbbell up to the chest with the bent arm, and hold for 1-2 seconds when the chest is lifted. Note: Keep your head up.
Note: The speed of the action should be fast pulling and slow releasing, exhaling when lifting, and inhaling when putting down.
The weight of the dumbbells is recommended to be around 3 pounds. Or you can use mineral water and other substitutes of the same weight.
- Pad back muscle training
Step 1: Lie prone on the mat.
Step 2: Put your hands behind your ears, lift your legs and upper body up at the same time, hold for 1-2 seconds and then put it down. This action allows the back muscles to be fully stretched.
Note: Lower it slower than it lifts up. Note: The above actions are 20 times/group, and do 3 groups. Relax for 30 seconds between each set.
- bench back muscle training
Step 1: The left foot is on the ground and the knee is slightly bent, the right calf and the thigh are at 90 degrees, and they are flat on the stool.
Step 2: Hold the dumbbell in the right hand and fully stretch the arm back to 90 degrees. Pay attention to inhale as you stretch back and exhale as you lower.
Step 3: Switch legs and repeat the above actions.
Note: The above movements are 15 times in the left and right directions each as 1 group, do 3 groups, and relax for 30 seconds between each group.
The weight of the dumbbells is recommended to be around 3 pounds. Or you can use mineral water and other substitutes of the same weight.
- bench back muscle training
Step 1: Sit on the orange with your legs apart, keep your head up, and look straight ahead.
Step 2: Hold dumbbells with both hands, stretch out your arms parallel to the ground, and bend your forearms upwards to form a 90-degree angle with your forearms.
Note: 20 parallel stretches up and down are 1 group, do 3 groups, and relax for 30 seconds between each group.
The weight of the dumbbells is recommended to be around 3 pounds. Or you can use mineral water and other substitutes of the same weight.
