Of course, going to the gym is the best way to build muscle classes. Because there a person can get specialist advice during the exercise, and at the same time he takes into account the experience of all the athletes around him.
But visiting the gym takes a lot of time, which is mainly spent on the road and waiting for free shells in the gym itself. Therefore, you can engage in bodybuilding at home. Moreover, sometimes a person simply does not have the opportunity to constantly visit the gym, or he wants to conduct additional training at home.
Most often, beginners ask how to pump up the back of the house. Because it is one of the main indicators of fitness. It is about the back muscles that will be discussed in this article.
What are the back muscles
In order to understand how to build your back at home, you need to learn important information. Firstly, the back muscles are divided into two groups - the widest and longest. They are symmetrically located on the left and right sides of the human body. Secondly, you need to know that the broadest muscles perform the function of self-attraction, and long muscles support the spine. Therefore, attention must be paid to both groups.
In addition to various types of muscles, the back is divided into three zones - upper, middle and lower. Therefore, in order to pump up your back at home, you need to take into account the complexity of the structure of the human body. Although in fact most back exercises are basic, that is, they involve several muscle groups at once, which will greatly simplify the training process.
Exercises for the Long Back Muscles
Since the spine is responsible for posture and maintaining the vertical position of the body, long muscles are considered one of the main for the life support of the human body, although they are not forming a muscular figure. Therefore, asking a question how to pump up your back at home, a beginner should understand that beautiful and functional muscles are impossible without a healthy body.
The main thing to remember is that during any exercise using traction, the spine should be flat and not bent. That is, you need to work with the muscles, not the spinal column.
The best exercise for the development of long muscles is considered deadlift. We place the barbell on the floor in front of us, spread our legs shoulder width apart, bend them slightly, bend over and take the barbell. Your task is to fully extend your legs so that the bar is in lowered hands and your back is straightened. After this, the bar should be lowered and the exercise repeated 10-12 times. The total time for the entire approach should take at least 40 and no more than 65 seconds.
In addition to deadlift, you can use regular squats. They will not only strengthen the spine and leg muscles, but also improve posture, and also increase the power of the lower back.
Exercises for the latissimus dorsi
Now let's move on to another question - how to build a wide back. The widest back muscles in everyday life are often called “wings” or “herringbone”. They give the figure massiveness and some "triangularity", and are responsible for traction from above and in front of themselves. Therefore, the main exercises at home will be pulling the dumbbell in an inclination and pulling up.
Pulling up is the easiest and most effective way to do the exercise and not think about how to build your back at home. The main thing is to withstand the smoothness of movements and bring them to the end. There can be many options with pull-ups.
For example, the usual pull-up develops well the middle muscles of the back. And the same exercise, done with a wider grip, works best on their upper parts. In addition, you can catch up with multiple uniform approaches, or playing with a partner.
One of the most popular games is Olympic. It is also sometimes called "Herringbone". You start the exercise one time, constantly changing with your partner and resting only during his approach. Exercise can be done up to three pull-ups, up to five or up to seven. After that, you need to do everything in the reverse order. One such “game” is worth the whole training and usually goes according to the scheme: 1-2-3-4-5-5-4-4-3-2-1.
Craving for yourself is one of the varieties of the development of the latissimus dorsi. For this exercise, you need to take a chair, put one knee on it and rest against its other edge with your hand. Leaning over, lift the load (dumbbell, kettlebell). The back should remain flat. Bring the load to the shoulder and slowly lower it. Repeat the exercise 10-12 times, then immediately do it for the other side of the body.
Differences between Exercises for Men and Women
There are no special differences between exercises for men and for women. The only thing that can be said is that it is not necessary for women to have a very developed back so that the figure does not acquire masculine features. Therefore, instead of weights and dumbbells, it is advisable for them to use a regular rubber expander. And pull-ups for greater ease can be performed with a grip on yourself.