Content

• Steps
• Advice
• Warning

The back muscle is a large muscle group on the human body, and training the back muscles with effective exercises will help you burn calories and boost metabolism. If you don't have time to go to the gym or can't afford to become a member, you can still train your back muscles at home. You will need to work out some muscle groups such as the shoulder muscles on the shoulders and upper back muscles; the thrust muscles extend from the armpit to the mid back and down the ribs; muscles of the spine that run along the length of the spine; the rotator cuff muscles are located behind the shoulders; and the spindle muscle between the shoulder blades and the mid back muscles. You will soon reach your fitness goals with basic movements at home such as using bodyweight for training, combined with some simple and inexpensive tools like weights. single or elastic, or even household chores.

Steps

Method 1 of 4: Use body weight

1. 

   
   
   Do reverse snow angel movements. To do this, extend your arms out like a child lying on the snow. Move your arms as "angel wings" from head to side to impact all groups of shoulder muscles, thrust muscles, spinal muscles, rotator cuffs and rhythms. Grab an extra can of soup to increase your resistance once you've mastered lifting your upper body and arms off the floor, then squeeze your shoulders.
   • Lie on your stomach on the floor or exercise mat. Move your hands sideways with your palms up.
   • Slowly bring your arms in front of your shoulders until you touch your head and your thumbs touching each other.
   • Slowly return your arms to the starting position. Be sure to keep your arms straight and lock your elbows tightly when doing this.
   • Do three sets with five repetitions. You should rest for 30-60 seconds between sets.
   • If you're just starting out and aren't comfortable with your arms out of the way, you can simply bring your arms up to the shoulder line. After this, you will have enough strength to reach over your head.

2. 

   
   
   Hips flexed. This move, also known as "Good Morning", consists of simple exercises that involve a forward bend from the hip. You can train your spine erect muscles (as well as the glutes, hind thighs and hip muscles) with very simple movements without any support equipment.
   • Stand up straight, feet slightly wider than shoulder width. Then put your hands on your hips.
   • Squeeze your shoulders a bit to tighten your back muscles.
   • Slowly bend at the waist. Make sure your shoulders are aligned with your hips as you lean forward.
   • Bend your back until your back is parallel to the floor, then slowly return to the starting position.
   • Do this slowly and tighten your abdominal muscles.
   • Start with one set to make sure it is right for your back muscles. Then gradually increase to three sets with 10 - 15 repetitions. You should rest for 30-60 seconds between sets.
   • You can also practice while sitting. Sit upright in a chair and place your feet on the floor directly below your knees. Put your hands on your hips. Squeeze your shoulders to contract your muscles, then bend forward 45 degrees.
   • Take care not to bend your back when exercising. This not only prevents back muscle training, but also damages your spine.

3. 

   
   
   Do Superman's move. This exercise is great for spinal muscles, glutes and shoulder muscles. You only need one place to lie on the floor and you don't need any other tools. By modeling Superman in flight, you can isolate your core muscle groups to exercise them more effectively.
   • Lie on your stomach and straighten your arms and legs. Palms and backs of feet are facing the ground.
   • Lift hands and feet off the floor. Be sure to keep both arms and legs straight while keeping the central muscles in place. Think of Superman doing a stretch in flight.
   • Hold this position for 15 to 30 seconds, then slowly lower your arms and legs to the floor.
   • Repeat three times in this position, then rest for 30 to 60 seconds before moving on to another exercise.
   • To train your lower back more closely, you can try the Aquaman pose, which means lifting and lowering your arms and legs at opposite sides (for example, left arm and right leg), and hold for 15 to 13 seconds. . Repeat with the other hand and leg.
   • If you're just starting out, try holding the Superman pose for five seconds, and then gradually increase the time to 15 to 30 seconds.

4. 

   Try the cobra pose in yoga. This is a yoga pose for beginners, working from the middle back to the lower back and helps increase flexibility.
   • Lie on your stomach on the floor. Straighten legs back, the instep is facing the floor. Arms close to the body, elbows bent and hands aligned with shoulders.
   • Squeeze the muscles in your back to lift your body, use your hands to support. Press feet, legs, and thighs to the floor. Inhale as you lift your body.
   • Hold for 15 to 30 seconds, breathing normally.
   • Slowly lower your body to the floor, exhaling normally.
   • Repeat about 10 times. Similar to other exercises, try to hold for a few seconds each time. You don't need to practice every day, but you can do it several times a week.

5. 

   Exercises on the wall. You can perform simple exercises with just one wall. This method is quite effective in preventing or minimizing back pain that you often experience at work.
   • Stand with your back against the wall, feet shoulder-width apart and heels one foot long from the wall.
   • Slowly slide down the wall until your knees are at a 90 degree angle. Hold for five seconds.
   • Slowly slide back up to the starting position, then repeat five times.

6. 

   Practice pulling the bar. Bar pulling is a popular exercise that uses a stationary bar to pull yourself up. This is one of the simplest and most effective exercises for bucket muscles. You need to have a fixed beam at the door or buy a single beam hanging from the door to help you easily disassemble during exercise. Remember that this is an uplifting pose, so you can use an elastic band to start if this is your first time.
   • Hold your hands on the bar, making your arms slightly wider than shoulder width. Swing up with straight arms. Bend your back and pull your body up until your chin crosses the bar. Maintain your posture at the top of the beam to prolong muscle contraction. Then return to the starting position and repeat.
   • You can change the grip to work different muscle groups. If your hands are separated from each other on the beam, it will be difficult to pull your body upwards, but you will focus more energy on the muscles. Meanwhile, holding the bar backwards (palms facing you) will mainly impact the biceps.
   • Do not swing during practice. You will tend to want to get momentum to easily lift your body, however this will reduce the effect of the exercise on the muscles. At this point, you will pull the bar towards your chest, causing the muscles you don't intend to train to participate in this process.
   • Elastic strings can be helpful for beginners, wrap the string around the beam and hold both ends until the string is stretched. Arms shoulder-width apart and elbows rise toward shoulder blades, while squeezing shoulder blades together. Perform two to three sets with 10 repetitions.
   • Stretching is often difficult to start with, as you need a lot of force in your biceps before you start the exercise. It's important to overcome initial anxiety in order to build the necessary muscle groups and perform more difficult movements.
   • Make sure the beam is securely indoors and above your shoulder level. You will fall quite painfully if the bar falls off during the exercise.
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Method 2 of 4: Practice with dumbbells

1. 

   Extend your arms backwards as you bend over. When you lift your arms up and still fully stretch them, you can work on all of your upper back muscles. With this exercise, you only need a little space to spread your arms, and no equipment other than dumbbells is needed.
   • Hinge at waist with feet shoulder-width apart and knees bent, back straight, abdominal squeeze, glute relaxation. Hold the dumbbells with palms facing inward and elbows slightly bent. Arms stretched towards the floor and do not swing during exercise.
   • Slowly bring your arms up sideways so that your arms are parallel to the ground. Keep your elbows slightly bent, and use your upper back muscles to raise the dumbbells.
   • Slowly lower the arms back to the original position. You should pay attention to keep your arm muscles straight. Let your back muscles do this.
   • Repeat the exercise, slowly raising and lowering your arms for about 30 seconds. Keep your spine straight during exercise, and make sure your arms don't swing. Work slowly to see your back muscles being exercised.

2. 

   Practice one-handed dumbbells. You can exercise your upper back by lifting the dumbbells similar to rowing. This exercise will help build shoulder and upper back muscles, as well as build arm muscles to lift heavy objects. A flat bench, or a low chair, will give you extra support.
   • Place knees and one hand on a flat bench or sturdy chair, with the other hand holding a dumbbell. Reach the dumbbell handle on the floor.
   • Lift the dumbbells by lifting your elbows toward your body. Tighten your back muscles for each exercise. At the highest point of the stroke, hold the position for a second to maximize muscle contraction.
   • Slowly lower the arm.
   • You should exercise slowly and carefully to make sure the muscles in your back are being trained properly. Do not suddenly raise your hands up and down, but slowly move them between positions.
   • Do this for 30 seconds with your right hand, then switch to your left arm to practice both shoulders. A set includes both arms training time.
   • If you don't have a flat bench or a sturdy chair, bend your knees and hips to lean towards the floor. You need to pull yourself up and take advantage of the suction power to increase the resistance. When leaning forward, you can hold two dumbbells at once if you don't need the support of your other hand.
   • If you don't have a dumbbell, look for something that is easy to hold in your hand and weighs about 1 to 2 kg. A heavy object can provide resistance, so it will be useful as long as you hold it easily with one hand. You can use a food box instead.

3. 

   Exercise your back thigh muscles.Adding a few dumbbells to this exercise will provide additional resistance to your back muscles. Deadlifts will actually work your hind legs. Keep your back straight while exercising as a bent back can cause serious injury. However, when exercised correctly, the bend can help stretch the muscle groups in the middle back and lower back muscles.
   • Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand and make sure the knees are slightly bent.
   • Hinge at hips, keeping back straight until back is almost parallel to floor; The bar is at the level of the lower leg. Keep your arms straight to make sure you are lowering with your back muscles. Tighten your abdominal muscles to protect your lower back muscles from bending and avoid injury.
   • After pausing in this position for a while, slowly raise your upper body back until you are completely upright.

4. 

   Bend the body toward the opposite leg. This exercise will use dumbbells to provide resistance as you bend over. In addition, the twisted posture creates movement between the legs to strengthen the lower back and central muscles. Keep your abs and back straight throughout the exercise.
   • Stand upright with your feet spread wider than your shoulders. Two hands holding two dumbbells. If you only have one dumbbell, hold the bar with both hands.
   • Inhale and bring your left hand down to your right leg, while twisting your body toward your right leg. Knees slightly sag and keep arms straight. Ensuring a spacious front space for comfortable maneuvering.
   • Slowly straighten up, then twist your body toward the other leg. Continue to practice alternately for both sides.
   • This exercise should not be practiced by anyone with lower back pain or sciatica, as it can make the condition worse.
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Method 3 of 4: Strengthening with elastic bands

1. 

   Do some string pulling. With just one piece of elastic and enough space to lie down, you can quickly train your shoulder and upper back muscles.
   • Lie on your stomach and put the rubber band under your body. Each hand holds one end of wire. The hands are close to the body with the elbows nestled on the sides.
   • Raise your chest off the floor and extend your arms to your shoulders. When your arms are fully extended, squeeze your shoulder blades together to pull on the rope. You should not hold this position for long, just hold for a few seconds.
   • Relax your shoulders to bring your arms back to the starting position. Slowly lower your chest to the floor. Repeat this exercise eight times.

2. 

   Practice sitting position. You can use the elastic to mimic the rowing movement. The elastic provide resistance to the shoulder and upper back muscles when you pull.
   • Sit on the floor with your legs apart. Run the rubber band under your feet or around a stationary object near your feet. Hold one end of the string in each hand and spread your arms wide so that the wire is as loosened as possible.
   • Pull your arms toward your body, squeezing your shoulder blades to impact the back muscles.
   • Move arm back to the original position. Secure your legs while pulling and releasing the rope.

3. 

   Back stretching. By keeping the elastic on the floor, you can stretch your back muscles as you lean back. The elastic will provide resistance when you keep your back straight.
   • Make sure the elastic is attached to a sturdy object below the knee. You can put the rubber band under your feet, or hold it with another heavy object.
   • Sit upright on a stool, or some other object without a back, so you can lean back. Hold one end of the string and close to your chest to stretch the elastic.
   • Slowly lean back, creating an angle of about 30 degrees. Don't move your pelvis and make sure your back is straight.
   • Hold this position for a few seconds, then slowly straighten back. Repeat 10 times.

4. 

   Turn around. By using the elastic as resistance, you can rotate your upper body to train your back muscles while sitting. You will need a doorknob or some other object to attach the elastic. Swiveling, especially under resistance, can damage the back muscles, so exercise caution and remember to perform ab exercises.
   • Tie the rubber band to the closed door handle or some other place at chest level. Make sure the door or anything to attach the wire to is in place.
   • Sit by the door and place the elastic on your right side. One hand holding one end of wire pressed against the chest. You should stretch the cord.
   • Slowly turn to the left, away from the door. Be sure to keep your pelvic and knee muscles in place so your back muscles can do the action.
   • Hold for a few seconds, then slowly turn around. Repeat 10 times, then turn around and turn right to work on the other side muscles.
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Method 4 of 4: Do chores indoors

1. 

   Use the brush handle for the push. You can use the broom handle instead of barbell or other equipment to train your back as well as other muscle groups. This is a pretty effective way to relax while cleaning the house. This exercise also works on your upper back and shoulder muscles.
   • Stand with feet wider than hips. Hold the broom handle in front of you, arms shoulder width or slightly wider. Keep the broom parallel to the floor at chest level.
   • Squat down, and push the broom handle straight up. Tighten your upper back muscles while pushing the brush up.
   • Lower the broom and stand back up.

2. 

   Try some vertical push ups. Similar to a regular pushup, you can use the edge of a home appliance like a washing machine to train your back and arm muscles. This is a great exercise to kill time in the minutes after washing is finished.
   • Stand a few steps from the washing machine. Hands should be placed shoulder-width apart on the washing machine. The legs are closed together.
   • Slowly lower your chest towards the washing machine by bending your arms down.Don't keep your feet fixed on the floor, but lean your toes forward slightly.
   • Push your body back until your arms are fully extended. Repeat 20 times.

3. 

   Place the laundry basket on the floor. This way you can easily move clothes in and out from a washing machine, dryer, iron or drawer. When you leave the basket on the floor, you will constantly bend over to pull everything out. Be careful to straighten your back each time you bend down.
   • Note the tightening of your abdominal muscles and keeping your back straight when leaning forward.
   • You can also take out one item at a time. This will force you to repeat the movement over and over again.

4. 

   Clean the gutters. Climbing on and clearing leaves and debris from the gutters will help exercise your entire body, including your back muscles. You'll have to stretch and stretch from the ladder over the gutters to get your hands to clean, and the central muscle group will work to keep balance on the ladder.
   • Remember to move the ladder with you as you walk along the gutters. Stretching too far can cause you to fall, and continually rising and falling is a good exercise for your legs.

5. 

   Garden. Outdoor planting, watering and weeding is a great way to do some stretching and exercise without going to the gym. You can bend down close to the ground. You should slack your knees and avoid arching your back to avoid muscle tension.
   • Mulch is another gardening job for back muscles. You need to bring bags of heavy humus, and then sprinkle them around your yard or garden. Note to lift the bag properly to avoid stretching back muscles.
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Advice

• New research shows that pre-workout muscle stretching can cause muscles to become weaker and slower, and this does not reduce the likelihood of injury. Instead, you should focus on warm-up first.
• If you're new to exercising, try using an arm or body weight, or start with a 1 to 2 kg dumbbell. You can gradually increase your weight as you gain strength in the arm and back muscles. If you can't gain weight, that's okay. It is important to provide some resistance to exercise.
• Correct posture is an important part of practice. Exercising the wrong back can lead to injury, or improper impact on other muscles. The back muscles are particularly susceptible to injury, so you need to be very careful.
• For bucket exercises, you will need to tighten your shoulder muscles. This will isolate the muscle groups to achieve maximum muscle contraction, while enhancing spindle activity and preventing muscle tension in the shoulder.
• Work out in an open space indoors so you won't get in the way of any equipment and you don't need to think about moving them elsewhere during each workout.

Warning

• Weight and resistance are important, but safety comes first. You should start with dumbbells within your handling range and gradually raise them to a larger size. If you cannot lift something, stop. Excessive muscle training can easily cause injury.
• If you experience pain during exercise, stop. Your back muscles are very sensitive, and back pain can be a sign of other problems.