Working out at home is very hard. Not even because the necessary equipment is not at hand. The difficulty lies in willpower. In the gym, it is enough to buy a subscription, a uniform, and now motivation. He came, changed clothes and it is hardly possible to sit down to watch TV or play at the computer. But pumping muscles at home is an extra effort on yourself.
Exercises for the back muscles at home are quite effective, which has been proven by many people. But there is a difference between exercising in the gym and at home, and it is not small. Back training in the simulator takes place with a constant increase in load, which is achieved by working with large weights and various simulators. You can also swing your back at home, but this will take more time, since there is no access to a huge amount of inventory.
But before lifting barbells with a weight of 100 kg or more, great athletes train for months, and sometimes years. Without simulators, at home you can qualitatively prepare the body for working with large weights, and with the correct execution of splits, you can pump up. In any case, with regular practice, over time, everyone will see a powerful figure in the mirror. How to pump up your back at home, read on about nutrition, body structure and training program.
Back exercises
When exercising at home, you need to focus on training with your own weight. Also, any attributes will help to pump up the muscles of the back: dumbbells, a barbell, a horizontal bar, they are not so hard to get, and they are inexpensive. If you introduce weighting agents into your workout, then this approach will lead to a faster result.
First, let's look at exercises to strengthen the back muscles.
Incline dumbbell row
An exercise that will make it possible to pump up the latissimus dorsi. It is considered one of the developing and effective elements of training. When performed, both halves of the back work and the dominant muscles do not help the weaker muscles.
Beginning of execution: in a bent position, we focus on the sofa with our hand and foot, in the lower back there is a slight deflection. The opposite leg is on the floor, we extend the arm with dumbbells down. If there is no necessary attribute, it can be replaced with any weighting agent, even a bottle of water (sand). It is necessary to pull the dumbbell to the belt, then lower it down, feel the stretching of the back muscles.
This exercise, for a change, a man can perform in an incline, without relying on improvised means. When training, it is important to ensure that the elbows are pressed to the body and not spread apart. With this technique, it will be convenient to use not only dumbbells, but also a barbell bar (you can find a suitable log).
Pull-ups on the horizontal bar
One of the effective exercises for the formation of a wide back at home is pull-ups on the horizontal bar. We take the horizontal bar with a wide grip, palms wider than shoulders, the thumb does not wrap around the crossbar. We pull ourselves up so that the position of the chin is parallel to the simulator, and when lowering the body down, we completely straighten the shoulder and elbow joints.
The speed of execution also matters, to increase efficiency, we perform pull-ups slowly and concentrate on the top of the back. In order to swing your back correctly, and not to use other muscles, pay attention that during pulling up there are no deflections in the spine.
When lifting with a narrow grip, the distance between the hands should be no more than 15 cm. The thumb should not wrap around the horizontal bar, so the load is removed from the biceps and the back muscles are trained more. Slowly go up and go down a little faster. So men can quickly make the latissimus dorsi more powerful. Moreover, this standard exercise is never excluded from their program by successful bodybuilders, as it is very useful for strengthening the muscles of the back.
hyperextension
Hyperextension is a safe exercise to strengthen the back muscles at home. In sports clubs, you can use special installations to perform it, and at home, any devices that can fix your legs (sofa, wardrobe, battery). It is necessary to lie face down on a hard surface so that the top is on weight, and perform body lifts using the lower back as much as possible.
It is necessary to ensure that there is no strong deflection in the lower back, it is enough to rise to the parallel. At all stages of execution, it is necessary to carefully monitor the execution technique, do not make sharp jerks, do not look around, so as not to injure the spine. After a while, based on the sensations, you can make the execution harder, for this it is enough to pick up any weighting agent.
Exit with a jerk
Snatch Exit, a quality exercise for a wide back, is used in CrossFit and strength training. At first it will be difficult to perform, but after a while, pumping your back with this element will only bring pleasure. To begin with, hang on the crossbar, then swing your legs forward, but not much, pulling yourself up a little, due to swinging, you can make a rise above the crossbar. At first, you should not do the exercise slowly, learn how to fly up to the crossbar with lightning speed due to the swing of your legs.
After a short period of time, the body itself will teach you how to do the back with this jerk. You should also not hope that a couple of attempts will make it possible to quickly master the task, only perseverance and work will bring results. Still, a jerk exit is one of the most powerful exercises for training the latissimus dorsi.
Push ups
- this is an ideal element of training that will dilute any complex of large muscles in the body. A good push-up technique is in posture. The body should be without excessive deflection in the lower back or lifting the pelvis up.
Always, when performing the exercise, pay attention so that the back does not lean forward, to do this, pull in the stomach and straighten the spine. In cases where the exercise is difficult right away, start with the knees or practice the plank.
Deadlift
The deadlift should always begin a training program. This is a complex basic exercise, which involves all the muscles of the body. We can say that the whole body is working. The deadlift is a great assistant in training for mass in all parts of the body. To perform, you need a barbell or dumbbells.
The starting position is to sit down on the floor, grab the bar with an upper or reverse grip with a wide setting of the hands. The top of the body is straight, we look straight, in no case to the side or the floor. While inhaling, we slowly rise, while the bar of the bar slides along the legs until you fully straighten your back. Further, in an identical way we go down to a semi-squat. It is important to monitor your breathing, do not round your back, do not bend back, so as not to injure your spine or knee joints.
If you perform this exercise for the back with dumbbells and their weight is large, it is better to take the attribute from the floor. Iron can be held with an upper grip, both on the sides of the body and in front of you, the execution technique is similar to the previous version.
Shoulder raise
Raising the shoulders with weights in the hands perfectly develops the upper back. A pullover gives a load to the large round muscle of the back.
Each exercise is performed in 3 sets of 10-12 repetitions. Then you can increase the number of sets and repetitions.
back muscles anatomy
When choosing a training program for the back, it is necessary to take into account the anatomical structure of the muscles of a man. After all, we swing our backs not just for a sports figure, but to improve our health.
The muscles of the back have huge volumes: from the shoulder blades and neck to the pelvis. The most important site where all muscle fibers are attached is the spine. And the muscles themselves are divided into deep and superficial muscles of the lower part.
lats
The broadest muscles of the back. In the hall, you can often hear “we swing our wings”, which means that we are talking about the widest ones. These are the most trained muscles, they are able to form a V-shaped figure for a man. They work in various exercises for the back with dumbbells, pull-ups, going up with a jerk.
Trapeze
Trapeze, a complex structure of muscle fibers. They control the shoulder blades, which are responsible for the movement of the head and neck. This muscle group is actively involved in pull-ups, push-ups, traction, with any movement of the shoulder blades, as well as head tilts to the sides.
Spinal extensors
The extensor muscles of the spine are the structure that supports the spine. They are located from the very top of the back to the lowest point. The extensors can be strengthened by hyperextension, deadlift, simple forward bends with weights, while developing overall body strength by increasing muscle density and volume.
diamond-shaped
Diamond-shaped are located on top under the trapezium. They are diamond-shaped and work by bringing the shoulder blades together and pulling them back. Strength training for this group consists of pull-ups with a reverse grip, pulling dumbbells or a barbell to the stomach.
teres major muscle
The large round muscle of the back is located under the largest muscles. As a rule, it works in conjunction with the "wings", so any exercises for the widest include the specified muscle group in the work. But since she is responsible for pulling the arms up and back, pulling them to the body, you can add a lying pullover.
To acquire an inflated back as soon as possible, it is necessary to take into account the following nuances:
- Warm up before training. It can be running in place, jumping rope, joint gymnastics (as in school).
- Gradually increase the load due to the weight, the number of approaches and repetitions.
- You need to train at least 3 times a week, but not every day. Include exercises for all back muscle groups in your workout program.
- Nutrition is just as important as the training itself. Give preference to protein foods: fish, lean meat, cottage cheese, eggs, protein. But we can not exclude the carbohydrates that are contained in cereals. Eat food fractionally - 4 - 5 meals a day, otherwise the proteins will not be absorbed, and the muscles will not grow.
- You need to sleep at least 8 hours a day. It is during sleep that growth hormone is produced, muscles grow and recover.
- At the end of the workout, we perform several stretching exercises.
Now it is known that it is possible to make a beautiful embossed back, but with effort, motivation and regular exercise. There is no need to apply all the exercises in your work, learn how to do several of them correctly, and then change them with others after a couple of months. So the muscles will not get used to and will be constantly under stress, and this is already a step towards excellent results.
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