How to build your back muscles at home

A wide, muscular back is the pride of any man. It is necessary not only for an attractive appearance, but also for health - the muscles surrounding the spine, reduce stress, help the entire body system to work in a more benign mode. It is possible to pump up a beautiful relief back in the gym, on special simulators, however, due to the high cost of a subscription or lack of time, not everyone decides to regularly visit fitness clubs. But there is one surest and most convenient way - to build muscles on your own, at home. How to do it quickly and with maximum results - you will learn in this article.

Is it possible to build muscle at home?

Some men doubt that you can build muscle without going to the gym.It is worth noting that this is only an excuse - a person can do everything in his power if this is truly a strong desire. So, the first and most important condition should be a mood. If you set a goal, then thanks to your perseverance, you will achieve a result.

Another nuance concerning home workouts is that usually a man decides to build muscle without having any strength training experience. This, of course, has its drawbacks - the load on the muscles and the types of exercises are unknown. But one plus is obvious - with the initial exercises, the most primitive heavy objects will do - there is no need to look for 20 or 30 kg weights, which at first you simply cannot lift. Despite the fact that home workouts are under their own control, you can keep a diary, learn new types of exercises, adjust the load, relying on information from the Internet. Another guide on the way to the inflated back will be our article.

Naturally, to compare professional and amateur training does not make sense. However, if a person really wants to put his body in order and hit the fair sexin his brutal way, he doesn’t care about obstacles - he will take the situation into his own hands and begin to vigorously engage at home. Dare, try and do not move away from your goal! Here is the first tip.

The main principles of home workouts

If you want to make your figure V-shaped and attract the enthusiastic views of women, you need to know that for effective training you must follow a few mandatory rules:

1. Conduct classes at least 2 times a week. It must always be the same day, for example, Tuesday and Saturday. You should not train more often, the muscles simply will not have time to recover and will simply wear out and not grow in volume.
2. Each exercise for the back is done in three sets of 15 times each. This is necessary only in the first stages, since the more you train, the better you will feel your body.
3. Before the session, warming up procedures must be carried out: a warm-up will help prepare the muscles for the loads, will prevent injuries and sprains.
4. When conducting the next lesson, do not forget to alternate exercise.From this, the muscles will acquire a flat, unattractive shape.

What muscles grow during back inflation?

In order to more accurately work on strengthening the muscles of the back, you need to know where they are. So, on the back are the following muscle groups:

• Diamond-shaped (under the armpit)
• Trapezoidal (start from the middle of the spine and reach the shoulders)
• Rear deltoid (in the area of ​​the shoulder blades)
• The widest (slightly above the level of the loins)
• The extensor muscles of the back (in the lumbar region)

Each exercise can train as one group of muscles, and several. In order for classes to take place most effectively, it is necessary to select several different types of power loads.

Homework Training Program

Dumbbell lifting
This exercise is the most simple, but with regular workouts, the result becomes noticeable after a few procedures. So, you need dumbbells, weighing about 3-5 kg. If there are no such devices at home, you can replace them with 5-liter cans of water. Of course, efficiency decreases slightly, but it’s better than “nothing.”Stand up straight, position the dumbbells in advance on the floor (at shoulder level). Slightly bent your knees, lower the body down 90 degrees, taking a dumbbell (or a full canister), first raise your arms to shoulder level, and then straighten. Bend over again, let go of your hands to the floor, without touching it, raise your hands to your shoulders, straighten up. In this position, the most basic muscles (latissimus and trapezius) work, and the rest help to maintain the load.

Pull up
Very effective exercise, which is very popular for pumping up the back for a long period of time. You need a horizontal bar, which you can equip at home, in the doorway. Tightening is necessary to make until it stops, that is, until the moment when the chin is above the crossbar. Pay special attention! Thumbs should not wrap the crossbar, otherwise some of the load goes to the biceps.

Lifting one hand dumbbell
This exercise is suitable for the final exercise, since it fully loads with work half the back muscles first and then the other. In order to perform the procedures, it is necessary with one hand to lean on a low bench, and with the other to lift the weight to shoulder level.Pay special attention! Legs should be located exactly, after lifting weights with one hand, turn around and perform this exercise with your other hand.

Stretching the spinal muscles
Such an exercise is suitable not only for men, but also for girls. It is necessary to press the weights on both hands as close as possible to the body, bend the arms at the elbows and press towards the shoulder. Bend your legs and bend your back to the level of parallelism to the floor surface. Again, take the starting position. Athletes are advised to start training with this exercise, as it has a softer effect on the back muscles.

Pulling up with a little grip
The following exercise resembles the usual pull-up on a horizontal bar, but the thumbs should be in contact with each other on the crossbar. Narrow coverage helps to work more extensively on the broadest muscles, as well as to form a unique and attractive V-shaped image of the back.

Hyperextension
It can be used as the final stage of training. The bottom line is to raise your back as far as possible from the inverted position to the vertical.At home, it is difficult to find a special machine, so fit and hard sofa, and chairs, located right next to each other. The legs should be hung, the back should be located on the equipped “device”. To the level of the loin hang back and smooth movement lift up. Try to do it as slowly as possible.

To do the exercises you will need perseverance. Remember, it’s impossible to become the owner of a wide, inflated back in one workout. Engage and work on yourself!

Video: how to pump your back using your body