You can perform exercises for back muscles at home, because they are so important. The whole body of the person holds the spine, so it needs to be given special attention. Starting a set of exercises for the development, as well as strengthening of back muscle groups, is recommended from childhood.
It is believed that exercises to strengthen the back muscles at home do not give the effect that can be achieved in the gym. Of course, without special shells, proper nutrition and a number of other factors, it is difficult to build muscles to the level of a professional, but if you wish, good results can be obtained at home.
A review of effective muscle strengthening exercises will help you understand their effectiveness and need for each person. The article lists several good exercises, thanks to which any novice athlete will soon be able to enjoy amazing results:
- strong back;
- weight loss;
- the formation of a V-shaped figure.
Home workouts
At home, exercises to strengthen the back muscles can be quite effective, which has been proven by a considerable number of examples. While practicing in the gym, a person has the opportunity to work with free weights, gradually increasing them, but this applies more to experienced athletes who have been training for more than two years. At home, as a rule, beginners are engaged. They do not need to work with large weights. Therefore, at home, doing exercises for the back muscles is the best solution for them. Thanks to a simple workout performed daily, a novice athlete will be able to get a pumped back and a chic silhouette, which applies to both men and women.
Advice
Recommendations for exercises to strengthen the muscles of the back will make it possible to achieve significant results at home even for those athletes who have not previously been involved in sports. Before starting training, you need to learn the following nuances:
- You need to do it regularly, but no more than a couple of times a week. This option is the most optimal, since fewer workouts will not be enough to get a good result. If you perform the exercises more often than twice every 7 days, then you should not expect the effect from them, because the muscles simply will not have time to recover.
- From the very beginning to the moment until you feel every tense area, each exercise should be performed in 3 sets of 12-15 repetitions. When the above skill is acquired, it is allowed to proceed to the "to failure" trainings, in which the approaches are carried out exactly as much as in strength and in addition a couple of repetitions.
- It is forbidden to begin training immediately with strength exercises, because this can lead to injury. No occupation should do without the preparatory stage, that is, warming up the muscles and joint workout.
- For best results, it is best to alternate your workouts. This will be advisable for the reason that the muscles are able to get used to the nature of the load.
- It is recommended to start training with a couple of basic exercises, and end with one or two isolating ones, where only one muscle is involved.
Exercises for osteochondrosis and scoliosis
If you have any diseases of the spine, you can also turn to the best exercises for the back. At home, they will not be difficult to perform. In addition, they will be useful for all people, regardless of gender and age. The complex will help not only quickly cope with the problem, but also strengthen the muscles.
For the cervical, thoracic and lumbar spine with osteochondrosis, the following exercises must be performed:
- Having clasped hands in the lock in front of you, you should lower your head as far down as possible, and then press your hands on the back of the head and temples for 10 seconds.
- At a fast pace, shrug, trying to raise them to the ears and lower as low as possible. Perform the exercise within 30 seconds.
- Having pressed a back against a wall and having lowered hands down, it is required to bend alternately to the sides. Do it 10 times in each direction.
- Get on all fours, bend your back in the lower back, raise your head and hold out in this position for about 2-3 seconds. Then, lower the thoracic region and lower the back. A total of up to 15 repetitions is recommended.
- Lying flat on your back, you need to pull on your toes and then relax and strain again. This should be done at least 3 times.
Scoliosis of the first and second degree is easily corrected by performing exercises for the back muscles at home at any age. They are recommended to be performed slowly and without additional burdens. The complex includes such exercises:
- Lying on your back, slightly raise your straight legs and vigorously move them crosswise horizontally and then vertically for 30 seconds.
- Standing on all fours, stretch forward one arm, and back - the opposite leg, then return to the starting position. Repeat best 10-12 times on each side.
- Lying on your back, grasp your bent legs tightly with your hands and do 3-5 rolls back and forth.
- Walk for 15 seconds on your heels and then on your toes. At the same time, the arms should be attached at the back, and the back should be straightened.
If desired, these exercises can be used as warm-up exercises before the main training.
How to strengthen the muscle groups of the back?
In addition to the above complexes, there are some more effective exercises for back muscles at home. All of them are aimed not only at the development of muscles, but also at improving posture and the elimination of pain. The best of them are described in detail below.
Bridge hips
The first effective exercise is to bridge the hips. It is performed quite simply. The first step is to lie on your back (on a hard surface), bend your legs and press your hands on the floor. Immediately after this, you need to raise the pelvis, resting your feet on the floor. As soon as the knees, shoulders and pelvis are located on the same line, you need to relax and return to the original position.
Repeat this exercise about 10-12 times. It helps to stretch the muscles of the hips and strengthen the abs. If desired, the bridge can be complicated by straightening one leg, and during the whole approach rest against the floor with only one leg and shoulders.
"Dog and Bird"
Answering the question of how to strengthen the back muscles at home, many experts recommend performing an interesting exercise called "Dog and Bird". Both beginners and experienced athletes make it, as it is truly effective.
Standing on all fours, you should take your elbow to the opposite knee, and then extend this arm (beak) forward, and the leg (tail of the bird) - back. During straightening the limbs, the whole body should be as stressed as possible. After holding at the top point for about 10 seconds, you should relax and return to the starting position.
Do the exercise 5-6 times. Thanks to it, you can speed up the metabolism and increase the tone of the whole organism.
Side bar
Everyone’s favorite exercise, which makes several muscle groups work, especially girls. It allows you to test your stamina and get incredible results.
A detailed description of the back exercise, which is easy to do at home, will help beginners avoid making mistakes. Perform the side bar is required in the following sequence:
- lie on your side;
- rest with a bent hand on the floor;
- lift the body, relying only on the arm and legs.
It takes more than 10 seconds to be in a pose, gradually increasing this time. The side bar allows you to work out the vertebral muscles, lower back and abs.
Lunges
The well-known exercise that helps with weight loss is performed not only at home, but also in sports halls. Since beginners do not need extra weight, they can safely carry out lunges at home.
After inhaling, you need to step forward and sit on your hind leg so that both lower limbs are bent 90 degrees. It is not necessary to linger at this point.
In total, it is recommended to perform about 10-12 repetitions. Exercise trains balance, pumps legs well and helps improve posture.
Fitball Hyperextension
When the question arises of how to pump up the back at home for a man or woman, many people pay attention to hyperextension. It is performed very simply:
- lie on your stomach on a fitball;
- put your toes on the floor;
- put your hands behind your head;
- gently lower down without lifting your legs;
- smoothly return to the starting position.
Performing the exercise is recommended for 6 minutes. Doing it through force is not recommended, as there is a risk of getting a back injury. Hyperextension makes it possible to stretch the square and straightening muscles of the back.
Deadlift
Many people think that this exercise can only be performed in the gym, as it requires additional shells. In fact, it is available for people studying at home. To perform, you need to take a barbell, dumbbells or just bottles of sand or water.
First, you should take the correct starting position: the legs are shoulder-width apart, the back is lowered parallel to the floor, and the arms are lowered with the shells down. In this case, the pelvis should be laid back a little so that the spine remains flat. On exhalation, it is necessary to stand upright, pressing hands with weights to the hips. Then you need to take a breath and return to the original position. Lingering at the bottom is not recommended.
Deadlift is performed in 3 sets of 10-12 reps. It makes work not only a few muscle groups of the back, but also the back muscle of the thigh. If desired, the additional weight can be gradually increased.
Static foot retention
Favorite exercise of men and women is performed in a horizontal position and without additional weights. At first glance, it may seem easy, although after the fifth or sixth repetition this opinion will change.
Lying on your back, you should put your hands behind your head and raise your straight legs so that they become perpendicular to the floor. On exhalation, you need to tear off your head and shoulder blades from the floor, and when you inhale, return to your original position.
Exercise should be done 12 times per set. Thanks to him, the spine is straightened, the press is pumped and the back muscles are strengthened.
Exercise complex
Many beginner athletes want to understand how the latissimus dorsi muscle is worked out. Exercises at home in this case help to work out the entire back so that weak muscles work without the help of strong ones. This complex is designed specifically to study this muscle and get the maximum effect.
The first effective exercise is to tilt the dumbbell. Perform it as follows:
- The legs are together, slightly bent at the knees, the lower back is bent, the body is lowered 90 degrees, hands with dumbbells are lowered to the floor.
- Dumbbells gently rise up, bending their elbows, until the shoulder blades connect.
- Hands with shells slowly return to their original position.
In addition to this exercise for the latissimus dorsi muscle at home, you can perform classic pull-ups. During their execution, the palms should be located slightly wider than the shoulders. It is required to be tightened so that at the top point the chin becomes parallel to the bar. Once this position is reached, it is necessary to lower down, fully straightening the joints.
Finishing a workout is required with one isolating exercise. As it should be carried out dumbbell traction in focus. To do this, you need to stand so that one leg is straightened, and the second rests against the plane with a bent knee. Then you should take a dumbbell in your hand from the side of your straight leg and lift it up, bending your elbow. Lifting equipment should be carried out in the same plane with the body to the maximum muscle contraction. Immediately after this, you need to return to the starting position, not lingering at the top point.