5个阻力带背部练习是优于Supermans

Strengthening your back with resistance bands makes for a convenient, portable workout you can do virtually anywhere. As your strength improves, you can easily increase the difficulty of your exercises by using a以较重的电阻带to target the muscles along your entire spine.

最好的背部练习保持你的脊椎在中立位置。这就是与心爱的超人行使主要问题：它要求你弯曲你的脊椎向后，压缩和韧带在你的背部小关节施加不必要的压力，根据National Spine Health Foundation。

重复上力不从心你的脊椎像你这样频繁supermans做可以把你受到伤害的危险回来了，就像弯曲回形针。“这将前后弯曲几次它打破了之前，但它会打破，”根据国家脊柱健康基金会。

下面的阻力带背部练习保持你的脊椎在一个更安全的空档位置 - 仍然提供充足的烧伤。

该排坐着锻炼强健肌肉在你的背部中间，靠近你的肩胛骨。要确保你拉它之前带在你的脚固定。

1. Sit on a firm surface with your legs out in front of you. If you have discomfort in the back of your thighs, bend your knees slightly.
2. 围绕循环双脚底部带的中间，在拱门。握住每手带的一端，坐直。
3. 挤压你的肩胛骨和向后伸直，尽量拉你的手肘靠在带的阻力。保持两到三秒钟，这个位置;然后放松。
4. 重复10次，并连续工作了3套。

The upright row exercise strengthens muscles in your upper back. As an added bonus, it also strengthens shoulder muscles.

1. Stand securely on the middle of the band with both feet. Spread your feet approximately shoulder-width apart. Hold one end of the band in each hand.
2. 开始你的手臂搁在身体两侧和手掌朝向您。旋转拇指微微前倾。
3. 举起你的肘部向外的侧面和直线上升向天花板。停车时肘部达到肩高。
4. 保持两到三秒钟;then slowly lower your arms back down. Repeat 10 times, working up to 3 sets in a row.

阅读更多：10阻力带练习，以肤色及紧

拉Aparts的被命名为在演习中进行的运动。这个练习的目标在中期背部肌肉。

1. 用双脚与肩同宽，膝盖微微弯曲站立。握住带的一端，在每个手朝里你的手掌。保持你的手肘伸直整个演习。
2. Begin with your arms straight in front of you at shoulder-height. Squeeze your shoulder blades together and pull the ends of the band apart until your arms are straight out at your sides. Do not allow your shoulders to shrug up during this exercise.
3. 保持两到三秒钟;然后放松。重复10次，并连续工作了3套。

纬度拉起伏加强沿着背部的两侧的大肌肉。这种流行的健身运动，可以用电阻乐队演奏。

1. 锚带开销的中间，将其固定到一个坚固物体例如门框。
2. 开销达到和把握带的一端每只手。传播双臂比肩同宽稍宽。
3. Squeeze the muscles on the sides of your back and pull the band toward your chest. Your elbows will bend with this movement. Stop when your hands reach your shoulders.
4. 保持两到三秒钟;然后放松。重复10次，并工作了3套。
   

Deadlifts是一种流行的举重锻炼，以加强腰背和腿部。虽然这种运动通常与杠铃进行的，它也可以与电阻带进行。

1. Stand securely on the middle of the band. Spread your feet approximately shoulder-width apart. Hold one end of the band in each hand.
2. 与你的手掌和手臂在你身边面对你,hinge forward at your hips, keeping your knees straight. Do not allow your low back to round forward. This is the starting position.
3. Lift your chest and squeeze your hips forward as you come into an upright position. Hold this for two to three seconds; then return to the hip-hinged position. Repeat 10 times and work up to 3 sets in a row.