Back training at home. How to build muscle with dumbbells? Training program for men and women. What mistakes beginners? The answers to these questions, read this article.
The back muscles are the largest muscle group in the human body. Most of the beginners coming to the gym, spend time pumping the press, hands or chest, as these muscles draw the most attention. If the back is not getting load develops body asymmetry. Regular exercise the upper muscle of the Department help to prevent the described consequences. In the absence of the ability to visit the gym exercises with dumbbells for back at home will help in solving the problem.
The function of the back muscles
The dorsal muscles have a complex structure. They consist of separate muscle groups, divided into two categories: deep and superficial. Many fibers are intertwined, is able to withstand heavy loads.
The main muscle that forms the muscles of the back include:
- •the extensors of the back.
These muscles are connected among themselves and with other muscle groups: the triceps, the back beams of the Delta of the infraspinatus muscle. Consider each part of the dorsal group is meaningless. During execution of strength exercises loaded divisions of the back, consisting of different muscles:
Your back muscles play a vital role for humans. If no well-developed muscles of the feet and hands are difficult to exercise, without strong back muscles is hampered normal life: the upright posture, stability, movement of the body in an upright position.
Dorsal muscle groups:
- •supports the backbone, linking the vertebrae;
- •helps the spine to withstand heavy loads;
- •protects bones, joints, internal organs;
- •allows for any movement of the body.
A strong back prevents the development of diseases of the spine, which affects the normal functioning of internal organs.
Training a large muscle group, an athlete burns more calories and fat. Massive relief musculature of the back forms a V-shape, which is a key indicator of good physical training bodybuilders.
Training back muscles is important not only for professional athletes, but ordinary people leading a sedentary lifestyle. If people are constantly stooping, internal organs and the vessels are clamped, causing headaches and unexplained fatigue. More serious effects are manifested in the development of osteochondrosis, intercostal neuralgia, chronic back pain. Exercise with dumbbells for the back muscles is the most effective way to get a straight posture, improving overall health.
Is it possible to pump up back at home?
A bodybuilders regularly engaged in the gym, argue that to swing back in the home useless. In fact, the situation is different. Specialized fitness centers provide more opportunities for training the muscle Department, but to get a broad back can be doing at home.
More low impact exercise compared to the gym is associated with a feature of the development of the back muscles. Permanent progress is possible with a periodic increase of the weights used sports equipment. To ensure this condition at home is almost impossible.
But the described feature is relevant for people systematically involved in bodybuilding for over two years. For beginners, the back pumping dumbbells one weight will give effective results. Therefore, novice athletes do not have to go to the gym to trigger muscle growth.
Exercise with dumbbells
To get a result at home, swing the dumbbell back. Sports equipment with free weights give the best result. For training best suited to the following exercises:
Most beginners are able to perform on each exercise 2-3 sets of 20-25 repetitions. The load is controlled individually depending on the physical preparation of the athlete.
To ensure greater performance is possible by combining exercise with dumbbells for posture classes and other sports equipment. For a full elaboration of the dorsal muscles of professional athletes add in the training program:
- •deadlift – pumping of the lumbar;
- •sragi with a barbell (you can also use dumbbells) involves the cervical and the Delta.
Deadlift is a complex exercise, doing which is necessary to monitor the position of the back. Excessive bending stresses on the spine are not benefiting. To comply with this condition the head should be facing forward. Deadlifts also performed with dumbbells. But the performance is lower, and the forces of exercise gets longer.
Srage performed by lifting the shoulders. In the movement accept the part of the blade. Rise on the inhale, down – exhale. Opposite breathing faster causes fatigue, improving the effect. Performing a circular motion is a common mistake that even professional athletes. The described system also gives the result, but creates a high risk of injury.
Exercise the pterygoid muscles
Pterygoid muscle is one of the main parts of the dorsal division. They form V-shape. Many beginners pterygoid muscles are lagging. To solve this problem a separate set of exercises:
- •pull dumbbell to the belt in the slope;
- •alternate dumbbell pull hands to the belt in the slope;
- •dead lift – this exercise additionally has the stress on the rectifiers and the broadest back muscles.
Describes a training program aimed at the formation of a beautiful posture. These exercises do not make the back are massive and therefore are suitable for men and women.
Another popular exercise, aimed at the development of the pterygoid muscles are pull on the bar. In modern stores sporting goods a wide range of wall-mounted pull-up bars at affordable prices. In the absence of the ability to set the shell home for a workout, you can use a Playground in the yard.
Training of the broadest muscles
The widest problem area of the back. A dumbbell – not the most suitable equipment for pumping the specified muscle Department. The most effective exercise for developing wide – thrust block in the simulator.
Best muscles develop:
The greater selected weight, the more load is shifted from the back to the shoulders. Therefore, to strengthen the spinal Department with the listed exercises it is recommended to use medium weight.
Beginners are often faced with the lack of performance, in spite of an intense workout. The reason of this phenomenon is the presence of mistakes made by beginners. To ensure steady progress, must adhere to the following tips:
Pump up your back muscles at home is quite difficult. But compliance with exercise technique and regular training will help to acquire a wide and ridged back.