About a beautiful and toned body, everyone dreams without exception. Someone goes to the gym, is engaged and working on himself, and some are sitting in one place and waiting for good results.
You can also keep the body in good condition at home. No need to refuse food, you need to move and turn body fat into elastic muscles. For example, men can try to swing their backs. On it is a large round muscle. It helps the entire shoulder joint.
Reasons to build muscle
- When a person’s spinal muscles are well swinging, the strength in his hands increases, he can lift very heavy objects.
- Having a body with embossed muscles, a person feels much more admiring glances, he is always in the spotlight.
- By constantly improving the body, you can strengthen the spine, because playing sports is the key to health.
To normal was a large round muscle, exercises should be selected carefully. Mostly thrust (heavy load lifting) should be present. This is the most effective way to swing. And, of course, the horizontal bar.
Gym exercises
In order for the big round muscle to be pumped up, the gym is the most suitable solution. It is necessary to choose block simulators that make your hands work. Thus, the spinal muscles are worked out. The most common simulator is called a butterfly. With constant practice on it, the relief of the spinal muscles is more pronounced, and resembles a winged insect. In the classroom, you must correctly perform the exercises for a more effective result. It is better to turn to professionals who know all the details to get an excellent effect.
Homework
For exercise, you need a dumbbell. No need to choose a large and heavy shell. The more repetitions, the better. We stand on our feet, in one hand a dumbbell, the second rests against the knee (for a more stable state). The girth of the hand should be on top, the back is even. So goes a more intense load. Next, the dumbbell rises to chest level and slowly drops down. If the exercise is performed sharply and quickly, the big round muscle will work less, which means it will take more time to pump it up. Repeat this exercise from 20 times, then increase the number of approaches (for beginners).
Next, it is worthwhile to figure out how to pump up the large round muscle of the back with the help of a horizontal bar. Outdoor activities are more beneficial for health. But you can exercise at home if you have a shell.
After hanging on the horizontal bar, lifting the body begins . The elbow joints are best guided to the sides. Then most of the load goes to the spinal muscles. If the arms are in front of the face, all the strength goes into the biceps and triceps. When performing this exercise, you need to feel tension in the back. If it is felt, it means that the muscle is large round and the rest begin to swing, and relief will soon appear.
The following exercise is also very effective. It is necessary to fix the hands with the help of fastening (straps). Then the legs and hip lift up. Next, you need to pull yourself up so that the horizontal bar is in the abdomen. And return to starting position without lowering your legs. It is necessary to remember about proper breathing: first inhale, pull up on the exhale, return back when you inhale.
As a result, with the right approach, a large round muscle begins to grow. Exercise helps its improvement and growth. The back is transformed, the relief begins to be seen. Do not stop there, you need to constantly train the body.
Nutrition
You should think about proper nutrition before starting workouts. It must have carbohydrates. It is the main source of energy and protein. It forms the muscle tissue itself, without its presence, the muscle never builds up to the desired results. Calorie intake of foods should exceed the norm. If a person with a body weight of 65 to 80 kilograms consumes 1800 calories per day, it means that to gain muscle mass you will need to eat up to 2100 calories, that is, the number of calories increases by 18-20%. But this is taking into account the increased physical exertion. If you just eat and do not deal with it, your body will become obese.
You can include protein powders in the diet, they do not harm health. They give the necessary amount of pure protein to the body and contain the minimum amount of calories, plus everything contains many useful vitamins, dietary fiber and minerals.
Persistence is the key to success
When the body is forming, the first time there is a swelling of the muscles after increased physical exertion. This is characteristic of every organism. When performing exercises, muscle fibers are stretched, lactic acid accumulates in them, hence the pain. There is nothing wrong, over time, everything will return to normal.
Now you have the necessary knowledge on how to pump up the big round muscle and the rest of the back. The main thing is to go to the goal, not stopping halfway. To get a beautiful, sculpted and toned body, you need to spend a lot of time and effort. It may take several months, or maybe it will take up to a year, and then it just won’t stop. The habit of having a beautiful and toned body will remain.
Classes must be held regularly. If at home, then you need to do the exercises daily, giving rest once every two weeks. If you work out in the gym, you need to make a schedule of visits. You need to go there twice a week. Pumping up muscles in the gym is much easier and faster, but at home it is real. You just need to want to transform your body and bring it to perfection.