Body fitness

11 Back Workout at Home without Equipment Updated

Building-a-Bodybuilder-Back

Back is an important part of the body-building. so make your back killer 11 Back Workout at Home without Equipment.

If you want to train your back you are in right place.

The reason for this is posture, a strong back allows one to maintain a strong posture. Also, maintaining pair can help prevent a variety of injuries from lower back and hips, to shoulders and neck. Even your knees are benefited from a strong back.

It is very important to train your back muscles for posture because most of us sit all day long at work, and our shoulders tend to roll forward.

So follow some following steps and make your back awesome.

 

Back Workout at Home without Equipment

 

1. Superman

  • 4sets=8-10 repetitions
  • Equipment needed:-No Equipment required

works on back

Lie down on your stomach, lift your arms and legs slowly up simultaneously and hold of some time like 3-4 seconds and then laid to the original position only see ahead when we Do.

superman.gif

2. Aquaman

  • 4sets=8-10 repetitions
  • Equipment needed:-No Equipment required

works on back

Works same as Superman only difference is this you lifted the first leg and first arm at the same time, then do with the second leg and second arm.

aquaman

3. Cobra Pose

  • 3sets=8-10 seconds
  • Equipment needed:-No Equipment required

works on back

Lie down on your stomach, keep your palm on the ground and start pushing your body in the upward direction(only chest and back move upward NOT  arching your back.

cobra pose

4. Squats

  • 4 Sets = 10-15 repetitions per set
  • Equipment Required:-No Equipment required

works on the thigh, core, back

Stand tall with your hands by your sides, feet shoulder-width apart, and toes pointed forward.

Keeping your back flat and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.

Pause, and then push yourself back up to the starting position.

squats-gif

5. Chin Ups

  • 4 Sets = 4-5 repetitions per set
  • Equipment Required:- Only a bar for hanging

Works on Bicep, Back

Pull yourself up until your chin is above the rod and then back down slowly and stop in the way at the angle of 90 degrees. Hold at this position as long as you can.

chinups-gif

 

6. Pull-Ups

  • 4 Sets = 4-5 repetitions per set
  • Equipment Required:- Only a bar for hanging

Works on Bicep, Back

It is the Best Bodyweight Biceps exercise.
Pull yourself up until your chin is above the rod and then back down yourself to the starting point in a controlled manner.

4 awesome  Benefits of pull-ups

  • Functional Strength
  • Posture improvement
  • Back Pain Alleviation
  • Better Looking Physique

pull ups-gif

7. Plank

  • 3sets=30 seconds -1 minutes
  • Equipment needed:-No Equipment required

Works on the core, back

It’s strength your lower Back. Balance your body on the knee and the foot of the leg, only your face in ahead and the back portion is in Just above the ground.

plank

8. Sitting rows

  • 4sets=8-10 repetitions
  • Equipment needed: -A elastic Band

works on back

Sit on the ground and laid your legs in front of you, then wrap the elastic band around feet and then hold the points of the band start pushing towards your hand by force and keep a hold of 3-4 seconds then release your force slowly.

sitting rows-gif

 

9. Wall Slides

  • 2sets=8-10 repetitions
  • Equipment needed:-No Equipment required

works on back

Touch the upper body and back to the wall, raises your hand then start sliding through the wall. The hands are sliding in constant motion.

sitting rows .gif

 

10. Hip Hinges

  • 2sets=8-10 repetitions
  • Equipment needed:-No Equipment required

works on back

Stand up straight with your feet slightly more than shoulder-width apart.

Put your hands on your hips.

Slowly bend forward at the waist. Make sure your shoulders keep in line with your hips as you go forward.

Bend forward until you are parallel to the ground, then slowly pull back up. Go slowly in an upward and downward direction.

hip_hinge_

 

11. Burpee

  • 2 sets=8-10 repetitions
  • Equipment needed:-No Equipment required

works on the back, legs

Stand straight and then bend down into the squat position put your hands in the ground. Then a pushups position and then into a squat position mentioned in the picture.

Then

Jumped through the feet quickly.

Then repeat this.

birpee  birpee

 

Final words

  • Drink more and more water in a day.
  • After Exercise take a good protein diet because in the protein there is amino acid which is helping to increase the power of the body.
  • Keep away from junk food and fatty products.
  • Should take proper sleep.

Routine

  • Week one do 10-12 repetitions per set {as mentioned}
  • In week two do 15-20 repetitions per set.
  • For week three, do your sets to failure (until you cannot do another rep).

Exercise motivation

It always seems impossible until it’s done.

health care blog.in

Make Your Upper Body V-Shaped.

8 Best Chest workout for men at home {Updated 2018}

8 Best Biceps Workout at Home Without Equipment {Updated 2018}

 

 

About the author

adminhealthcareblog

Hi, I am Brt An fitness trainer. Your all problems related to fitness and health care mentioned here. if you want to know about me then you visit on contact us page of healthcareblog.in
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