قالب وردپرس درنا توس
Home / Fitness and Health / 11 Best Back Exercises

11 Best Back Exercises



If you're planning a back training, you'll probably imagine the various weights and machines you need to get the job done. In many sets of clothes, many of the back staples require you to move in a few miles – so it's no surprise to think you need to visit a fully stocked gym to get that hard-to-reach rear pump.

That does not always have to be the case. You can also put your back to work without touching a single dumbbell, barbell or kettlebell – all you need is your body weight. Some equipment such as suspension straps and chin-up bars are necessary technical for some of the movements, but the only resistance against which you work comes only from you.

Try these 1

0 bodyweight exercises to get your back to work without equipment.


Superman

  Superman

Men's Health

  • Lie down with your chest on the floor and stretch your arms straight in front of you (as if you were Superman mid-flight).
  • Press your buttocks and back to lift your arms, legs and ribcage from the floor.
  • Hold pressed, then slowly return to the starting position. Do not drop your arms or legs.

    Y Superman

      Y-Superman

    Men's Health

    • Lie down with your chest on the floor and stretch your arms out to form a Y-shape.
    • Press your buttock muscles and lower your back to lift the arms and the top of your chest off the floor.
    • Stop for a count, then slowly return to the starting position. Do not drop your arms or legs.

      W Superman

        W-Superman

      Men's Health

      • Lie down with your chest on the floor. Place your palms on either side of your chest in a line with your head on the floor.
      • Squeeze your glutes and lower your back to lift the arms and top of your chest off the floor. Be sure to press the upper back so that your arms form a W-shape when lifted.
      • Press and hold to get a count, then slowly return to the home position. Do not drop your arms or legs.

        T Superman

          T-Superman

        Men's Health

        • Lie down with your chest on the floor. Extend the arms on both sides of the chest to form a T-shape.
        • Squeeze your glutes and lower your back to lift the arms and top of your chest off the floor. Make sure you squeeze your upper back to lift your arms as well.
        • Press to count and then slowly return to the starting position. Do not drop your arms or legs.

          Pullup Superman

            Pullup Superman

          Men's Health

          • Place your palms on either side of your chest in line with your head.
          • Press your buttocks and back to lift the arms and top of the chest off the floor. Your arms should have a W-shape.
          • Mimic a pull-up movement by stretching your arms straight and then pressing your back to pull it to your chest. Extend your arms again to count 1 repetition.
          • After performing the assigned repeats, slowly return to the starting position. Do not drop your arms or legs.

            Dead Stop for Superman

              Dead Stop for Superman

            Men's Health

            • Start in a push-up position. Squeeze your glutes and core together to keep the spine straight.
            • Bend your elbows to lower your chest to the floor. This is the stop part of the exercise.
            • Lift your hands off the floor, stretch your arms straight forward and push your back together at the top of the movement.
            • Pull the arms back to the starting position and then push upwards.

              TRX Row

                Hanging Trainer Series

              Men's Health

              • Hold both TRX handles with bent elbows at chest height.
              • Put your feet up, lean back and straighten your arms to hang on the handles.
              • Press the upper back and biceps together to pull themselves up on the straps. Pause for a punch at the top.
              • Extend your arms to return to the starting position.

                Wide-grip push-ups

                  Wide-grip push-ups

                Men's Health

                • Start in a push-up / plank position with your hands lying a few inches outside your chest. Squeeze your glutes and core together to keep the spine straight.
                • Bend your elbows to drop your chest to the floor, pressing your back together at the foot of the movement.
                • Press your chest together to push it back to its starting position.

                  T-Pushup

                    T-Pushup

                  Men's Health

                  • Start in a push-up / plank position with your hands placed a few inches outside your chest. Squeeze your glutes and core together to keep the spine straight.
                  • Bend your elbows to drop your chest to the floor, pressing your back at the bottom of the movement.
                  • Pushing your chest together to push yourself up, turn one side of your body up to lift your arm straight up.
                  • Stop at the top of the movement and then return to the starting position. Repeat the movement on the other side of the body.

                    Pullup

                      Pullup "title =" Pullup "class =" Lazyimage Lazyload "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/workouts/2016 /03/pullup-1456956490.gif?crop=1xw:1xh;center,top&resize=320:*"/>[19659064(MensHealth</span>		</p>
</div>
<ul class=
                  1. Retrieve the chin-up bar with an overhand grip straight.
                  2. Press your lats and arms to pull you straight up until your chest is at the bar.
                  3. Stretch your arms to settle in a controlled motion, do not repeat until your elbows are straight

                    1. Inverted Row

                        Inverted Row

                      Men's Health

                      • Place a dumbbell at about hip height on a power shelf or smith machine.
                      • Drop yourself under the counter and grab the bar with one Hand (Pronated) Grasp with your hands about shoulder-width apart.
                      • Swipe your arms so that they stand against the pole nts. Align the legs to achieve a greater challenge.
                      • Press the shoulder blades and upper back together to pull the chest up to the bar.
                      • Hold in the top position, squeeze your torso and buttocks muscles to keep your body straight when your legs are fully extended, and then stretch your arms to return to the starting position. Brett Williams
                        Brett Williams is an Associate Fitness Editor at Men's Health.


                    Source link