Speaking about the proportionality and beauty of the forms of the male body, most often they do not mean huge biceps or abs cubes on the stomach. It is a strong muscular back and broad shoulders that make the appearance courageous and athletic. The back does not pay as much attention in training as the muscles of the chest and arms. And absolutely in vain. From this post you will learn how to pump your back correctly, what exercises should be used in home training and is it possible to build up your back muscles without leaving your home.
Is it possible to build a back at home?
With loud calls like “swing your back at home” (for men, as we have said, this part of the body is no less important than the arms or press), many who regularly visit the gym have a sarcastic smile. This is no coincidence. Basic knowledge of the base and basis of body building makes it clear that without the use of weight equipment, it is impossible to build up back muscles.
Meanwhile, not everyone has the opportunity to attend a sports club. Sometimes it concerns the lack of funds, sometimes it is associated with a lack of free time to visit the hall. A common situation is when a young man is shy of his body and is afraid to be ridiculed in the fitness room. The last argument seems silly, but apart from the psychological aspects, the reality is that not everyone can regularly visit the gym.
Therefore, in this article we will tell you how to swing your back at home and do it as efficiently as possible.
Why rock your back?
Most young people and mature men pay great attention to hypertrophy of the muscles of the arms and chest. However, believe that large biceps or quadriceps will play a second violin in front of a swinging and elaborated back. In addition to the external aesthetic effect, there are other aspects that stimulate work on the muscles of the back. You will certainly want to learn how to pump back muscles at home if you realize that strong rhomboid and trapezius muscles negate most of the problems with the spine. A healthy spine minimizes overall health problems.
Do you have excess weight? In this case, be sure to find out how to swing your back at home. Since the back muscles are large, working on them helps burn unnecessary fat reserves. And enlarged spinal muscles can increase daily calorie intake and accelerate the decay of adipose tissue.
Home Exercise Equipment
Exercising only with your own weight is not as effective as using extra weight equipment. Therefore, to study at home, you still need simple equipment that can be purchased for very little money. First of all, think about purchasing dumbbells, a kettlebell, or bar. The latter provides many opportunities for working not only with the back, but also with other muscles of the body. Unfortunately, not everyone can afford to have a full bar and a set of pancakes at home, if only because of the lack of free space in the house. In addition, we strongly recommend that you install a crossbar for pull-ups at home.
Golden rules for working on yourself
If you decide to create a beautiful frame of your own physique, you must learn the principles by which your homework will be built. Shake your back at home? In this case, your workouts should be regular. You will be able to evaluate the effectiveness of classes in a month, if you train 2-3 times a week.
The second rule, understandable to any sane person, is that you must be healthy before you begin to work on yourself. If you have difficulties in the work of the spine, inflammatory processes occur in the body, then homework will not only not bring a positive effect, but will further aggravate the course of the disease.
Before you start your workout, warm up. No matter how great your urge is to start complex multi-joint exercises as soon as possible, do the required warm-up for 10 minutes before starting your homework. Nothing complicated, traditional swinging arms and legs, tilting to the sides, rotation of the pelvis and torso, squats. He recommends warming up diligently, because the more your muscles are warmed up, the more qualitatively your homework will be and the less the risk of injury.
Back exercises
So, how to swing your back without leaving your home? The basis of the home program should be basic exercises, that is, those that involve large muscle groups and several joints in the work.
The first exercise is classic traction. It is performed using dumbbells, weights or bar. Thanks to this exercise, you can work out all the muscles of the back, as well as involve the muscles of the legs. Anatomically, dumbbell traction from the floor is more comfortable than the bar pull. On the other hand, using the bar allows you to work with more weight than using dumbbells.
The thrust is performed as follows. The legs are shoulder-width apart, the back is bent in the lower back. Knees should be slightly bent. Take the dumbbells (bar) in your hands, slowly tilt forward so that your body is parallel to the floor line. In no case do not bend in the back, it should be "in the lock." Slowly rise, returning to the starting position. With a kettlebell, do the exercise in the same way.
Swing your back with dumbbells
To work on the latissimus muscles, bend the lower back to the floor and lower the torso to ninety degrees. Knees should be slightly bent. Hands with dumbbells, point your elbows up and lead along the plane of the body. The blades should connect relative to each other. Slowly return your hands to their original position. This exercise can be performed with one hand, and the second lean on a bench or table. Remember that dumbbells must be in the same plane with the body. Pull up your hand with a dumbbell until you feel a complete contraction of the muscle group.
Pull-ups
Classical pull-ups are one of the best answers to the question of how to swing your back at home. This exercise can have many options that will focus on the development of different back muscles. Options for pull-ups are different among themselves only by the setting of hands. Most likely, you know that the exercise can be performed with a wide, narrow, direct and reverse grip. The undoubted advantage of pull-ups is work not only on the muscle group of the back, but also on the neck and chest.
Shake your back? Exercises on the crossbar should be performed so as not to cover the horizontal bar with your thumb. Otherwise, you shift part of the load to the biceps from the back muscle.
The most popular mistake when doing pull-ups is breeding the elbows at the time of lifting the body. Ideally, keep your elbows near your body. Try not to linger at the highest point of the exercise. As soon as you reach the crossbar, immediately lower yourself down. However, your downward movement should not be too fast. Pulling is performed at a measured pace, in a constant muscle tension.
Push ups
If we shake our backs and arms, then push-ups are the best exercise for homework. There are many types of this exercise, but start by doing the classic. Remember that during push-ups, hands should be placed wider than the width of the shoulders. In the initial position, the body should be a straight line. When pushing up, lower the case as low as possible. Rising, straighten your arms at the elbows.
A good variation of push-ups is to perform this exercise, placing any elevation under your arms. It could be a stack of books. By doing push-ups in this way, you increase the amplitude of work on the back muscles.
In addition, elevation can be done for the legs. When performing the exercise in this form, hold the body at a lower point for greater effect.
Errors in doing push-ups
If you want to know how to swing your back effectively, then remember that you should not make mistakes that simplify the exercises. If we talk about push-ups, the most common mistake is working up and down with the pelvis. Do not lower or raise it during the exercise, otherwise you will pick up part of the load from the back muscles.
The second mistake that athletes most often make is a wide spread of elbows to the side. Keep them as close to your body as possible in order to work out your back qualitatively.
Hyperextension
To perform this exercise, it is best to use a special bench. If it is not, then it can be replaced at home with a high hard surface. You can apply a sofa or bench. To complete this exercise, it is best to call someone who will hold your legs for help.
To perform hyperextension, you need to lie on your stomach to the surface, lay your hands on your neck or cross your chest. The upper part of the body should hang from the surface to the floor. Lift the body up, when it is in line with the legs, linger.
Hyperextension will not be more effective if you lift the body higher, so there is no need to make a deflection in the lower back. Lower the case down and repeat again. At first, this exercise will seem difficult.
Over time, you can enhance its effect if you hold any weight in your hands, such as a dumbbell or pancake.
How to make a training plan
Whatever you do, psychologists recommend writing a plan in order to follow it and see your progress or behind schedule. When working on strengthening your back muscles, be sure to plan your training process. Allocate two or three days a week in which you will exercise. The lesson should last 45-60 minutes with a warm-up and a hitch. During the lesson, you must complete at least 4 of the above exercises. Perform each exercise in 3-4 sets of 10-12 times. If it becomes easy enough for you to perform exercises, then you can increase the number of repetitions in the approach or the weight of the equipment. If some exercises seem impossible to you at all, then try to do as many repetitions in the approach as possible.
An important piece of advice on how to rock your back is to avoid overtraining. If you feel overly tired during class, you may be overdoing the amount of exercise you do. Remember that in one training session you will not be able to make the same back as that of the Hulk. Progress is due to regularity and repetition.
Massage
When working on strengthening your back muscles, do not forget about the need to relax them. If possible, ask someone from your home to give you a massage. During exercise, muscles become clogged, and stretching may not always relax them. Another good recommendation would be a visit to the sauna or bathhouse after the training process. This will increase the yield of lactic acid, which is formed during training. Hot showers and self-massage using simple devices can serve as an alternative.
Remember nutrition
The most difficult thing is to work out the back muscles for people who are physically ectomorphs, that is, thin and "dry." Such men can do several hours a week without sparing themselves, but the result will be only the loss of an already small amount of body fat and even greater dryness in the end. To avoid this, remember the role of nutrition in sports. An important point in building a diet is enough protein intake. The norm of protein is considered to be 2 grams per kilogram of your ideal weight. Ideal weight is the one you are striving for. Also consume complex carbohydrates, replacing them with simple ones. Do not forget about vegetable fats. The banal, but not superfluous advice is to consume a sufficient amount of liquid. Lack of water in the body slows down metabolic processes, the rate of regeneration and restoration of cells.