Everything should be beautiful in a person. This statement applies not only to his appearance, in the sense of clothing, but also to his body, in particular, his back. It is naive to think that pumping your back at home will be easy. The "fault" is the large number of spinal muscles, each of which should be given attention and trained separately. It follows from this that the answer to the question “how to build your back” will be one answer - in a gym equipped with exercise machines. However, nothing is impossible. Therefore, if going to the gym for some reason is difficult or impossible, then the spinal muscles can be pumped up at home.
First we need a horizontal bar. If a person lives in a private house, then the horizontal bar can be easily installed in the yard. It will be a little more problematic to equip the horizontal bar in an apartment, but you can get out of this position if you think a little.
How to pump up your back on the horizontal bar? First of all, you should pay attention to the usual and "banal" pull-up for many people. Meanwhile, pulling up can give a very good result, of course, if you perform it correctly. First of all, you need to pay attention to the width of the grip. Of course, if the grip is narrow, then it is able to provide pull-up a large number of times. However, in this case, the back will not receive the desired load. Thus, pulling on the horizontal bar using a wide grip is optimal for pumping and growing long spinal muscles. The main thing is that the pull-up does not occur jerkily, but smoothly. Moreover, special attention should be paid not to pulling up, but to lowering.
How to pump up the back by pulling up? So, the grip with the palms of the crossbar should be away from you. Inhale slowly and begin to calmly pull yourself up, trying to make it so that the neck touches the crossbar. Then slowly lower as you exhale. After some time of such training, you should try to increase the length of the grip in order to provide the back muscles with maximum load.
With this, it seems clear. And how to pump your back with dumbbells? This exercise can also be easily performed at home. If there are no dumbbells, then instead of them you can use plastic bottles with water poured into them. Inflation of the back muscles in this case is carried out as follows:
Put your feet shoulder width apart and lean with one hand on the chair on which you are sitting. The other hand should have a dumbbell. Inhaling, slowly raise the lowered hand with the dumbbell to the chest, trying to maximize the elbow up. With an exhalation, return to the starting position. After performing a series of repetitions with one hand, swap hands.
How to pump your back with dumbbells? The next exercise is that you need to stand straight and put your legs apart. Now you need to take the dumbbell with both hands, put it on the head and begin to lean forward. In the process of performing this exercise, you should try not to bend your knees and observe proper breathing.
The exercises, consisting in the fact that the body will have to be lifted from a supine position, will also be very useful. Feet should catch on the heating pipes or on the sofa, put your hands on your head and begin to perform raising the torso. It is necessary to carry out, adhering to an average pace.
After completing this complex, you will need to perform muscle stretching exercises. The fact is that the loaded muscles are somewhat shortened. Therefore, in order for the back to really be “pumped up,” the muscles must be stretched. Remember the preliminary warm-up.
In principle, if the question is really relevant, how to build up your back at home, and there is sufficient willpower, then you can answer: everything is real! The main thing at the same time is desire, perseverance and patience, do not forget to eat right and alternate workouts with good rest.