People who monitor the health of their backs are distinguished by proud posture, attractive muscle relief from the shoulders to the lower back. You can strengthen your back at home. To do this, you need only ordinary dumbbells. To select their weight is necessary in accordance with the physical training of the student.
How to build muscle back? Use the given set of exercises about 3 times a week. Within a few weeks, you will significantly strengthen your back and straighten your posture. When performing exercises, monitor your sensations, if any pain occurs, immediately reduce the load.
- First lie down on your stomach, you can put your hands under the chin. As you inhale, lift the case off the floor, do not lower your palms, point your elbows up. With an exhalation, drop to the floor. Make 9 more lifts. Then take a rest.
- How to build up your back muscles and not tear your lower back? Do a stretching exercise. Get on your knees, place your hands in front of you, put your fingers in the “lock”. With an exhale, bend back in the back, revealing each vertebra. After a minute, straighten up.
- Lie on your stomach again. While inhaling, simultaneously raise your hands, body and legs above the floor, and exhale, drop to the floor. Repeat exercise 8 times. Repeat stretching from exercise 2.
- How to pump up standing back muscles? Lunge forward with your right foot, lean on your knee with the same hand. Take a dumbbell in your left palm. With an exhalation, bend the left elbow and direct it exactly up, and pull the dumbbell to the chest. On inhale, straighten your arm fully. Complete at least 15 lifts. Repeat the exercise with your right hand.
- Spread your feet to the width of the foot, lower your hands, hold dumbbells in them. With an exhale, lean forward, while the back remains straight, lower your hands to the floor. Straighten as you inhale. Make about 12 more slopes.
- Bend your elbows and throw your hands with dumbbells behind your head. With an exhalation, bend down with a straight back, and inhale back. Perform 15 inclines.
- Exercises for the latissimus dorsi. Lie on your stomach, feet should be fixed with the help of something fixed (for example, a sofa), put your palms on the back of the head. As you inhale, lift the casing off the floor, linger a bit on weight. With an exhale, sit back on your stomach. Make at least 5-7 lifts.
- Roll over on your back, raise your legs up, grasp your hips with your palms. Now bend your lower back. Roll back and forth on your back for at least 30 seconds.
- Exercises for back muscles at home are performed without the supervision of a trainer, so you yourself need to observe your own condition. Take one dumbbell in both hands, place your hands near the pelvis. When you inhale, raise both hands above your head, while exhaling, lower them again down. Make 15 climbs.
- Sit, palms near your hips. With an exhale, tear the buttocks off the floor, but do not go to the bar, but bend the tailbone for yourself, rounding the lower back. Hold this position for 1 minute. Sit with a breath. Perform another climb.
How to build up your back muscles correctly and not harm yourself? After completing the above complex, be sure to stretch. It will help the muscles recover after exercise and remove the feeling of stiffness in them.
1. Sit, raise your hands. With an exhalation, bend to your feet, while the back remains straight. Lock the position for about a minute. When inhaling, lift the body. Head up to straighten your spine.
2. Kneel down, place your palms on the floor. When inhaling, point the crown and tailbone upward, and exhale, bend your back into the ceiling. Repeat the exercise at least 8 times.
3. Get up, put your hands behind your back, weave them into a “castle”. Take a breath and lift them, pull to the head, revealing the chest. Hold position for 1 minute. Then, with an exhale, return to the starting position.