Have you ever wanted to pump your back at home? Perhaps many people do not do this for one simple reason. For what? There is an opinion that you can pump your back at home only with the use of some special simulators, but this is not entirely true. Just keep reading and it is possible that you can start the lesson today.
How to pump your back at home? In fact, you just need to choose the right exercises and be patient. After one or even several workouts, your back will not become much wider. In addition, it is not visible at all, unlike, for example, biceps, triceps, muscles of the chest and abdomen. Accordingly, such invisible muscles are trained less. Well, let's fix this omission and make our backs powerful and beautiful.
What will be needed in order to pump up your back at home? Yes, practically nothing. Any home bodybuilder probably has a bar for pull-ups. Otherwise, you can go out into the yard. You will also need a bench in which the angle of the back can be adjusted, as well as dumbbells. That's all the simulators. As for dumbbells, their weight should also be regulated. They are much more convenient for classes.
Continuing the training conversation on how to build back muscles at home, we will move on to practice. We will try to use all the spinal muscles in training as efficiently as possible. In particular, we are interested in the broadest muscles and then all the others. We will train taking into account the balanced, harmonious development of the back.
How to pump your back at home, performing special exercises. We will try to distribute the load evenly. It is also necessary to follow some recommendations:
- Before performing basic exercises, a warm-up must be performed. In this way, the muscles will be warmed up, less prone to injury.
- To build muscle back should begin with exercises that are aimed at muscle mass. Then, exercises are included to give the back the desired relief. The increase in muscle mass is facilitated by the inclusion of proteins and carbohydrates in food.
- The load must be distributed in such a way that, in addition to the widest ones, the remaining muscle groups are evenly involved.
How to pump up your back at home: muscle mass is gained by pulling up on the bar and pulling dumbbells to the chest. It is possible that the bar in this case is better suited, but we agreed to limit the availability of sports equipment as much as possible. Even a simple pull-up, having various variations, allows you to develop and strengthen the most diverse groups of spinal muscles. It all depends on the grasp of the hands, which can be wide or narrow, direct and reverse.
Such exercises simultaneously develop the neck, chest, and arm muscles. Each workout involves alternating different methods of pulling up on the bar. How to pump your back at home by performing a dumbbell craving for the chest:
- Legs should be placed shoulder width apart.
- The body leans forward so as to be parallel to the floor.
- Now we take the dumbbells in our hands, putting them together, forming an impromptu bar.
- We pull the dumbbells to the chest and lower them back down. The back should not be rounded. Breathe evenly, without delay.
- Dumbbell traction is performed on inspiration, returns to its original position on exhalation.
The same exercise can and should be performed on a bench. To do this, lay down on her stomach. Dumbbells are under the bench. We take them in our hands and pull them towards us. When compiling a general training complex, include four exercises for the development of the spinal muscles in it, and two - three for the remaining groups.
The number of approaches for the first time is not less than five and gradually bring to fifteen. But you can’t overwork the muscles! This can affect the regularity of training, which is undesirable.