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Fitness for back muscles exercises at home
- Who will benefit from training back
- How effective exercises at home
- Rules for home fitness workouts
- Complete program of exercises for the back
- How to increase the effectiveness of stretching back muscles
Many beginners strong belief that fitness training can only be effective in the courtroom. This opinion is only confirmed by the numerous publications and sites covering this subject.
But if you do not aim to become a bodybuilder or a professional athlete, is enough to home fitness. With their help it is possible to achieve good initial physical training and maintain the health of the body throughout life.
Who will benefit from training back
The main emphasis during the exercise it is recommended to do stretching back muscles. This is due to several factors:
How effective exercises at home
It should be understood that exercise in the fitness room and the house is a few different things. In the first case you are weight and professional trainers. In the second as secondary equipment you have to use improvised objects. To pump a large amount of muscles will not work, but to make them flexible and relief is possible.
You will need a barbell or dumbbells, and a horizontal bar or object, which it will replace. Suitable, for example, the surface sustainable table. The ideal option would be a multi-function wall bars. Despite the fact that exercising in the home does not differ a big variety of them you can make a few full-scale programs.
Rules for home fitness workouts
As to the effectiveness of home gym, make sure that you stick to the following rules:
Complete program of exercises for the back
If you have no idea what to look for in effective fitness training program, take a basis prepared the basic version:
- Thrust dumbbells in the slope of the hull.
This exercise allows us to efficiently pump the right and left sides separately from each other. Slightly bend your front leg, lean forward so that the back was parallel to the floor. Take dumbbells in both hands and bend them. Lift the elbows up, pulling the dumbbell to your chest and touching the blades on the back. Then lower back.
- The pull-UPS.
Beginners can perform this exercise quite difficult. So start with the minimum number of repetitions that you can master. When the back muscles will be strengthened, to catch up will become much easier. Grasp the bar with a medium grip, lock hands and forearms. Working the shoulder joint, raise and lower body, trying to touch your lower jaw to the crossbar.
Lie on a bench or item that you replace it, so the head was at the very edge. Grab 1 dumbbell and lift it over your head. Slowly lower the shell over the head until it is at head level. Hold hands for a few seconds and lift the dumbbell back. This exercise is quite traumatic, so it’s good if you will have somebody to insure.
- Pull with one hand on the focus.
This is an example of a classic isolation exercise for the back. Put on the bench bent at the knee leg, on her back, lean your hand straight hands. In the other hand take the dumbbell. Bend the working arm at the elbow until it forms an angle of 90°. Then straighten, lowering the dumbbell to the floor. Make the required number of repetitions and work on the other side.
How to increase the effectiveness of stretching back muscles
Follow the advice of those who have been engaged in house and achieved good results:
Be patient and do not expect quick results. If you will work over quality of performance of exercises at home, then achieve long-term progress.
Uses photographs Shutterstock