The question of how to pump up back at home, most likely asked yourself how each one of us and any aspiring athlete and bodybuilder. After all, inflated the figure considerably gives confidence, attracts the attention of others.
But above all, it is also health. However, to achieve a beautiful shape, muscle development, you must have a lot of energy and patience to take the time to not only back, but every part of the body that in the end the figure was proportionate.
To strengthen the back muscles, exercise should be an integral part of life. Carry them to at least three times per week, you need to perform a full range of exercises. If one will do everything correctly, the result will be noticeable after the first month as the workout begins. Fiber muscles noticeably stronger, getting stronger, the back will be flat.
Remember that severe pain does not have to accompany You in the process, when you swing the body. If pain is increasing, it is necessary to subtract the load.
The structure of the building muscle body
Before you pump up back at home, you need to understand the structure of muscles. This knowledge will greatly help to strengthen their house as the man and the girl.
The entire musculature of the body can be divided into three main parts:
- the upper part, which consists of three main muscles – the trapezius, which elevates the scapulae and rhomboid muscles
- the middle part is the largest, because it includes a wide, low, large and rounded muscles, spinous, and serrated rear and bottom, longissimus muscle;
- the lower part, which is the lower part of the longest muscle of the abdomen and ilio-costal muscles.
Training at home is always the beginning of the exercises that strengthen important but almost imperceptible muscular structure of the back – call them back rectifiers.
A set of exercises to pump up and strengthen the body home the following:
- You need to lie down on his stomach, the arms have to connect with the lower back. The back Flex and raise the body up, the neck should be straight. In this position, should prochuvstvovat tension in the muscles of the lower back. Next, you need to return to the starting position and do 12 repetitions.
- The next task, which includes the exercise in order to pump the dorsal structures at home similar to the previous one. However, the difference is that the hands should be extended in front of him and connect into the lock, perform the job in this position as well 12 times. A complex of first and second exercise helps prepare the back for further exercises that you can perform would be safer.
- The next step is prone to raise the arm and leg opposite to it. For example, raise your left arm and right leg together. This situation at the maximum point of recovery to fix the within minutes, then return to starting position and repeat the same for the opposite side. Do two sets of 10 times, rest between sets no more than 30 seconds.
- The next move in order to build muscle at your home means be on all fours. The essence of the exercise is the same as in the previous year. It is necessary to raise the right arm and left leg simultaneously into the air so that they are parallel to the floor. Hold this position for half a minute, and then returned to original position, repeat the same for the opposite side. Third and fourth job to help at home not only to strengthen and develop, but also to prepare back to more complex movements.
- Now swing the thigh muscles, buttocks, as well as the rectifiers. Original position stand straight, feet on width of shoulders, hands are along the body, hands are dumbbells. The essence of the exercise is that you must tilt the body forward, the body should be parallel to the floor, and hands with dumbbells are drawn down to the floor. Returning to the starting position, tap shoulders back. You must do 3 sets of 12 repetitions.
- The next task, which includes exercise – lie down on a bench or sofa so that the lower torso was on the bench and locked. The face we turned to the floor, hands need to do to the castle and make for the head. Now it is necessary to raise the upper body up, so that returning to the original position not touching the floor. Movement do 3 sets of 12 times.
- The final assignment for the first workout to build muscles at home. It consists in the fact that should sit on the edge of a chair and spread his legs wide. The arms are straight, hold a dumbbell in them. Next, you need to bend over and reach dumbbells to floor, then return to the starting position. You must do 2 sets of 12 times.
Training in this case, begins with exercises for slimmer because the muscles of the arms needs to warm up, but should not overdo it.
- The first task is that you need the crossbar. It must be snatched away narrow grip – the distance between the hands is not more than 6 cm from each other, with the palms under the bar. Next you need to bend your knees and begin to catch up, this is not to wobble, because You make our life easier. When pulling up chin must be over the crossbar. Then return to starting position, straight arms. Should do 3 sets of 12 times.
- This mission is to grab the bar so that was over the head of it, and our body underneath. Palms touch each other and located one above the other. Next, you should bend your knees and begin to catch up in the same way as in the previous one. Need to do 2 sets of 12 times.
- The latest exercises to build back muscles at home is that for the bar you need to grab the direct grip, the distance between the hands should be twice as wide as the shoulders. Again bend legs and tightened. Exercise performed 3 sets of 12 times.
Exercises for wide back muscles with dumbbells
- The first task is to swing the dorsal sector is that you need to become smoothly, the body is kept in a horizontal position, stand with legs shoulder width apart. The hands hold dumbbells and reach for the floor. Then arms reach up, then to the sides so that the elbows were slightly bent. Perform 2 sets of 12 times.
- The essence of the exercise is that the stand must be straight, legs slightly bent, arms raised backward, bending your elbows. In this case, the blade must reach out to each other. We perform 2 sets of 12 times.
- The task is the same as the previous one, with only difference back raise straight arms with dumbbells.
- For the final exercise, which allows you to pump the muscles of the back of the house, you need to make the left leg forward in lunge, the torso is horizontal, the left elbow rests on the left knee the dumbbell is in your right hand straight. Bend right elbow and pull it up, pull the brush to the belt. Need to do 2 sets of 10 times, then do the same for the other hand.
Thus, You have all the necessary complex of tasks, which allows you to swing the dorsal muscle fibers home on their own. Main thing is to have the time and desire.