How to exercise back muscles at home?

A man with muscles looks very secure, and a woman with muscles looks sexier. Therefore, in modern society, more and more people go to the gym and build more muscles through systematic exercise. However, it should be noted that once the muscles are formed, it is necessary to persist in exercising for a long time. So the question is, if you don't want to go to the gym, what is the easiest way to exercise your back muscles at home?

The importance of back muscles is self-evident. A broad and strong back not only makes your clothes look good and makes you a walking clothes rack no matter what clothes you wear, and makes the person you want to protect feel safe, but strong back muscles can also give you more powerful explosive power in combat.

The force exerted by the back muscles is not comparable to that of ordinary muscle groups. For example, Bruce Lee, although he is lean, has well-developed latissimus dorsi muscles that are far superior to those of ordinary people. This is one of the reasons why he is so powerful.

However, it seems that most people think that training back muscles can only be done in the gym. There are many equipments in the gym, especially a lot of back training equipments. If you don't want to go to the gym, is it impossible for you to train your back muscles at home?

The answer is of course we can also practice at home, but before talking about back muscle training, let me first briefly tell you about the main composition of the lower back muscle groups.

The main back muscles include:

Latissimus dorsi: You can stretch the latissimus dorsi through horizontal pulling movements or vertical pulling movements, among which vertical pulling movements stimulate the muscles more strongly.

Teres major: Both the sitting position and the training method are similar to the latissimus dorsi, so it is also called the "second latissimus dorsi".

Trapezius: This beautiful diamond-like muscle can be trained by shrugging

Erector spinae: can be trained through deadlifts or back raises.

Infraspinatus muscle: It is also a deep muscle located in the infraspinatus fossa.

Rhomboid muscle: Like the latissimus dorsi, it can be trained through horizontal or vertical pulling movements. The difference is that horizontal pulling will stimulate it more. However, the rhomboid muscles are a deep muscle group and require more and stronger exercises before they can be revealed.

After talking about muscle groups, now follow me to tell you how to use these 4 freehand back muscle training movements at home.

1. Wide-grip push-ups

Action 1: 5 sets, 10 times each, 30 seconds interval

2. Push-ups with back claps

Action 2: 5 sets, 10 times each, 30 seconds interval

3. Supine leg swing

Action 3: 5 sets, 10 times each, 30 seconds interval

4. L-shaped support

Action 4: 5 sets, 1 time per set, lasting 30 seconds, with 1 minute interval between each set.