How to pump up your back at home and in the gym for a girl. Exercises with a barbell, dumbbells, on the horizontal bar and without, with its own weight
Women seeking to achieve an attractive figure, focus on problem areas: buttocks, abs, arms. But we should not forget about the back. A pumped back will emphasize the contour of the silhouette, visually reduce the waist. By regularly performing exercises for the back both at home and in the gym, girls will get rid of stoop.
In order to achieve the same results as the famous athletes, home-based training alone is indispensable. But to tighten the muscles, add tone and relief is possible at home. Such training is suitable for beginners who do not need to increase weight and constantly increase the load.
Professional athletes know how to pump their backs at home, for this you need to follow 2 principles:
A set of exercises that stimulate an increase in muscle volume.
A balanced diet aimed at maintaining muscle growth.
For training the back at home, 2-3 dumbbells and a horizontal bar are suitable. Sports equipment can be replaced with improvised tools – sand bottles, a mop.
Home Training Principles
To pump up your back and achieve visible results as soon as possible, you must follow the basic rules of training at home:
The frequency of training. The best option is to carry out a set of exercises 2 times a week.
Warm up. You can not start training without first warming up the muscles, without preparing the body for loads. Otherwise, injury and sprains are possible.
At the beginning of each lesson, women need to perform 1-2 basic exercises, and at the end – 1-2 isolating ones.
Trainers advise to carry out exercises for the back in 3 sets of 13-15 repetitions each. At the initial stage, this is the best option. In the future, the approach ends when the last repetitions pass at the limit of strength.
The combination of exercises for training the back should be alternated so that the muscles do not get used to a certain effect.
Trainers advise warming up muscles and stretching muscles before starting a workout. If there are no serious contraindications, stretching in front of the basic set of exercises is necessary.
It solves the following tasks:
warming up muscles before basic exercises on shells;
elimination of the probability of dislocations and sprains;
Reducing the likelihood of injury associated with improper execution techniques;
improving the condition of the spine.
Stretching exercises are divided into 3 key groups:
Warm up.
Dynamic.
Static
The warm-up group includes exercises related to the inclination of the body, turns:
mill,
side bends
body turns.
The main task is to prepare the muscles for the upcoming strength training. Exercises are performed at a comfortable pace for at least 5-7 minutes. Execution speed is gradually increasing.
In dynamic gymnastics, exercises are performed more intensively. In each case, using jerks, you need to stretch as best as possible. One of the simplest but most effective exercises is to reach the floor with your fingers without bending your knees. Tilts through the back with a touch of the heels, an intense mill – these are more examples of exercises with dynamic stretching.
Static stretching is indispensable for increasing the overall flexibility of the body. When performing static exercises on the muscles, the load should be maximum.
This type of stretching includes the following exercises:
cat;
free hanging on the horizontal bar;
fingers touching the floor without jerking.
When used daily to maintain muscle tone, it is advisable to perform body tilts and dynamic exercises. To achieve significant results, you need to pay attention to static exercises in combination with dynamic stretching.
Exercises without iron and shells
In the process of training the back, it is important not to start immediately with iron or weights. To begin with, trainers are advised to pay attention to simple exercises that are performed at home.
Below are some of them:
Hyperextension . Exercises for the formation of the muscular corset of the back. Recommended for beginners with a weakened spine. The use of hyperextension reduces the risk of injury to the spinal column and damage to the tendons. You need to lie on the bench so that only the hips are on the bench, fix the ankles and, lowering the body, bend down. Having reached the bottom point, using only the muscles of the back, begin to move up. To avoid injuries, the movement is performed slowly, without holding your breath. If uncomfortable sensations appear, you should not rise above this level.
The bridge . Exercise suitable for strengthening the muscular skeleton of the back, tendons, buttocks. In the process of performing the movement, you need to bend the spine, resting on the legs and palms. It is necessary to control the back deflection so that the load is distributed across the muscles of the entire back.
Push ups . This is a universal exercise that contributes to the study of different muscle departments. Knee push-ups are suitable for beginner athletes when the classic version of the exercise is too complicated. In this case, the knees and palms rest on the floor. Push-ups occur by bending the arms at the elbows. It is necessary to monitor the lower back – it should be without deflection. Classical push-ups are performed in the same way as the previous ones, except that the toes of the legs rest on the floor. It is important to perform the exercise at an average pace, without holding your breath. The line of the body from the heels to the crown should be flat. It should also be remembered that during push-ups, the load falls on the hands, so they need to be kneaded before starting the workout.
Iron exercises
At the initial stage of training, you can swing your back at home. But to guarantee the most progressive muscle growth.
Trainers recommend focusing on weight training.
Deadlift with a barbell is an exercise in which the load falls not only on the back muscles, but also on the gluteal muscles. At the beginning of the exercise you need to stand up straight, then, bending your knees, go down and take the bar with a straight wide grip. Then you need to get up, helping yourself with your heels.
Performing deadlift, you need to remember the equivalent work of the back and legs. Athletes do not recommend this exercise for those who have problems with the spine (hernias and protrusions).
Dumbbell belt pull . A woman needs to lean forward at an angle of 100-120 degrees. Then you should lift the dumbbells, while bending your arms at the elbows. The position is fixed at the top point, after which the dumbbells are lowered down. To ease the load on the lumbar, athletes advise not to tilt the body parallel to the floor. While lowering the dumbbells, you do not need to fully extend your elbows.
Shrugs with dumbbells . The load falls on the trapezius muscles of the back. At the beginning of the exercise you need to stand up straight, pick up dumbbells. During inhalation, the shoulders are sharply raised as much as possible and fixed in this position. After they lower their shoulders down. During the exercise, the load is controlled – it should only be on the trapezoid. Elbows and hands are not involved in lifting dumbbells.
Horizontal bar exercises
The advantage of the horizontal bar is that you can do it both at home, and in the hall or on. Exercises on the horizontal bar help to pump up the back, as well as tighten other muscles of the upper body.
Before you swing your back at home, you need to warm up, for example, run
With the help of a durable projectile and a small area, you can complete a full-time training. As a warm-up, a light jog in the park is suitable. The complex of exercises on the horizontal bar is aimed at the formation of a taut shape, volumetric relief. Exercises on the horizontal bar are performed by direct or reverse grip, depending on the desire to tighten one or another part of the body.
To achieve the result, the following rules must be observed:
The rise of the body occurs due to the work of muscles.
Jumps, jerks or additional inertia are not allowed.
Do not forget about breathing. When moving upward, exhalation occurs, while lowering the body – inhalation.
The housing must be held vertically.
The maximum muscle load occurs during a slow rise on the horizontal bar. At the top point, the chin is flush with the bar or slightly higher. The body position is fixed for 2-4 seconds. It should be lowered smoothly, without jerking and sudden movements. During the pull-up, depending on the grip, different back muscles are included in the work. With a wide grip, the main load falls on the broadest muscles, so you need to get the thoracic crossbar and fix the position. When pulling back grip you need to control the position of the shoulders – they should be laid back.
Workout for the latissimuscular muscles in the gym
The broadest muscle is the most voluminous, so you need to pump it using free weights. The main exercises for her are: traction of the lower block to the stomach, traction with one hand.
Before starting the first exercise, you need to adjust the simulator. The height of the seat is such that during operation the cable constantly remains parallel to the floor. It is preferable to choose a bifurcated handle, this will keep the brushes parallel to each other.
A woman should grab the handle and pull it to her belt. At the extreme point, at the moment when the handle touches the body, you need to fix the position, and then slowly return to the original position. It is important to keep your elbows firmly pressed against the body.
During traction of one dumbbell in an incline, the athlete’s body is located at an angle of elevation. This will exclude biceps from work. A large range of motion allows you to load the latissimus muscle as much as possible.
How to work out the rhomboid muscles
Rhomboid muscles strengthen the shoulder girdle, are responsible for the correct position of the shoulder in dynamics. These muscles form passively during back exercises.
The draft rod in the slope is as follows . A woman needs to take the bar with a direct grip, while bending her legs slightly at the knees, tilting the body forward. While exhaling, pull the bar until it touches the body. In the upper position to reduce the shoulder blades. On inspiration, gently lower the bar down. The pull of the upper block to the chest replaces the pull-ups on the horizontal bar. You need to sit on the simulator, take the handle with a wide straight grip, on the exhale lower the handle to the thoracic, slightly tilting the body back, while inhaling, return the handle to its initial position. At the bottom of the scapula should be brought together.
Round muscle exercises
The large round muscle affects the movement of the hands. A well-developed muscle contributes to the formation of a beautiful silhouette.
Trainers recommend pumping this muscle with pull-ups and various pulls on the simulator.
Pulling the vertical block behind the head is an easier alternative to pull-ups. First you need to sit on the simulator, grasp the handle with a wide straight grip, inhale pull the handle down by the head, at a lower point, fix the movement, and then slowly raise the handle up. During the movement, the woman should feel
the load on the back muscles. The back should be held evenly, avoiding deflections in the spine.
Work with back extensors
By training the muscles of the extensor back, the athlete will achieve strengthening of the lumbar spine. This will reduce the risk of osteochondrosis and some other diseases. To strengthen the muscles of the lower back, the following exercises are suitable: hyperextension, leaning forward with weighting (barbell).
To correctly perform forward inclinations with a bar, you need to take the bar with a wide grip and set it on the trapezoid. Legs are shoulder-width apart, slightly bent at the knees. During the squat, the upper part of the body leans forward, the pelvis goes back. At the moment when the body becomes parallel to the floor – they begin to move up. It must be remembered that during the exercise, the lower back does not work. All the load is felt in the extensors of the back, buttocks.
With the help of hyperextensions in the Roman stool, most of the muscles of the back and legs are worked out. First you need to lie on the stomach in the simulator, fix the feet under the rollers, slowly lower the body down, then, without rushing, rise to the parallel with the floor.
The loin should be straight, without deflection. It is necessary to focus on breathing – when you go up, you inhale. To increase the effectiveness of hyperextension, weights are used.
Tooth muscle training
Based on the physiology of this muscle group, pumping jagged muscles in isolation fails. They experience stress in various exercises, but as an additional muscle group.
Pullover with dumbbells helps in the development of the relief of muscle mass in the ribs. A woman needs to sit down on a bench, pick up a dumbbell at one end and lift it above her chest with outstretched arms, lower the dumbbell by the head while inhaling until the back muscles are maximally stretched.
On exhalation, the dumbbell is raised to its original position above the head. It is important to keep your elbows slightly bent during the movement.
Abdominal exercises contribute to the development of dentate muscles. Trainers advise doing exercises with an emphasis on each side. These include: lateral and diagonal twists, lateral hyperextensions, lifting legs on the horizontal bar. In this case, the dentate muscles can be pumped up at home.
Trapezius exercises
Trapezius muscles are located in the upper back. They play a crucial role in shaping proper posture. For the development of this muscle group, the following exercises are suitable : shrugs with dumbbells, traction of the bar to the chin.
The rod to the chin is as follows. First you need to take the bar with a direct grip, stand up straight, arms – straight, shoulder blades are reduced. Then they take a breath and use the trapezium to raise the bar to the chin, fix the position and gently lower the bar down.
At the top, the elbows should be above shoulder level. During the exercise, you need to monitor the correct positioning of the elbows – they should rise vertically parallel to the plane of the body.
How to quickly pump up your back
In order to pump up your back as quickly as possible, it is not necessary to constantly train in the gym. And at home, you can achieve significant results.
It is only necessary to observe the following rules:
Increase the load by increasing the working weight. The number of repetitions is acceptable to leave in the same range.
At the end of the workout, you need to perform 2-3 stretching exercises. This completion promotes muscle growth, reduces possible discomfort after exercise.
Athletes are advised to carefully monitor the diet. The diet should include foods rich in protein (eggs, chicken, cottage cheese, seafood). Sweet and flour exclude. Also, fats (nuts, olive oil, oily red fish) should be included in the diet.
Scoliosis Exercises
In the initial stages of scoliosis, a special set of exercises is used to correct the spine. At later stages, the doctor recommends exercises and volumes based on the patient’s condition.
The complex of exercises for scoliosis consists of 3 parts: warm-up, the main training and the final part.
For training use the following sports equipment:
dumbbells;
bench;
stick;
tapes.
During the warm-up, the muscles warm up, blood circulation normalizes. The main task of the warm-up is to prepare the body for a basic set of exercises.
Below is a set of exercises for the back with initial scoliosis.
You need to sit on the floor, bending your knees to a right angle. The arms are extended forward to maintain balance. Then the legs are pulled to the chest, while the body deviates back. The load is directed to the muscles of the back and abs. The number of repetitions is 10. After a short rest, the exercise is repeated 2 times.
You need to sit on the bench, grasp the back of your head with your palms. Slowly turn the case in one direction, then in the other. The number of turns is 10 in each direction.
For this exercise you will need a plastic bottle filled with warm water. It should lie on a hard surface, put the bottle under the lower back. Then slowly with the help of the legs, the adaptation to the neck is rolled. After – back to the lower back.
In conclusion, doctors recommend alternating walking on heels and on toes with high hips. Exercises should be performed carefully, without sudden movements, at a slow pace. At the end of the workout, they allocate 10-15 minutes for a good rest.
How many repetitions do
The main condition for women’s training is not to overdo it. Athletes are recommended to beginners with 10-12 repetitions. To avoid injury, the load and intensity are increased gradually.
If the original goal is losing weight, then you need to focus on 3 approaches of 17-20 repetitions. Rest between sets – no more than 45-60 seconds. If the training is aimed at increasing muscle mass, the number of approaches will be 3-5. The number of repetitions is 9-12. Do not forget about the iron – the mass of shells is gradually increasing.
Performing exercises and swinging your back is possible both at home and in the gym. A strong tightened back will relieve many health problems that devel
op with age. You need to exercise regularly, and the result will be noticeable not only to the woman, but also to everyone around.
